'पूरे हफ्ते का वर्कआउट प्लान | Full Week Gym Workout Plan | Week Schedule For Gym Workout Plan'

Posted Jun 5

'Buy Dumbbells - https://amzn.to/2CTjZh7  Buy Resistance Band : https://amzn.to/2GxyEjX   Day 1  CHEST: FLAT BENCH PRESS 3 SETS (15 TO 20 REPS) INCLINE AND DECLINE 3 DUMBBELL PRESS 3 SETS (15 TO 20 REPS) PEC FLY 3 SETS (15 TO 20 REPS) PUSH UPS 1 × failure  SHOULDER :-  MILITARY PRESS 3 SETS (15 TO 20 REPS) DUMBBELL OVERHEAD   3 SETS (15 TO 20 REPS) SHOULDER PRESS  LATERAL RAISE 3 SETS (15 TO 20 REPS) REVERSE REAR DELT 3 SETS (15 TO 20 REPS)  TRICEPS :-  BOTH HAND DUMBBELL TRICEP EXTENSION 3 CABLE PUSHDOWN 3 REVERSE DIPS. 3   DAY 2 :-  BACK AND BICEPS BARBELL CONVENTIONAL DEADLIFT 4 SETS (15 TO 20 REPS) LAT PULLDOWN 3 SETS (15 TO 20 REPS) SEATED ROWING 3 SETS (15 TO 20 REPS) BENT OVER BARBELL ROWS 3 SETS (15 TO 20 REPS) CHIN UPS (SUPINATED). 3 SETS (15 TO 20 REPS) DUMBBELL SHRUGS 3 SETS (15 TO 20 REPS)  BICEPS :-  DUMBBELL ALTERNATE CURLS 3 SETS (15 TO 20 REPS) PREACHER / BARBELL CURLS 3 SETS (15 TO 20 REPS) HAMMER CURLS 3 SETS (15 TO 20 REPS) REVERSE WRIST CURLS 3 SETS (15 TO 20 REPS)  DAY 3 LEGS & CALF SQUATS 2×25  BARBALL SQUATS 3 SETS (15 TO 20 REPS) LEG PRESS 3 SETS (15 TO 20 REPS) LUNGES STATIC 3 SETS (15 TO 20 REPS) LEG CURLS 3 SETS (15 TO 20 REPS) STANDING OR SEATED CALF 3  SETS (15 TO 20 REPS)  Day 4 off  Day 5 repeat day 1  Day 6 repeat day 2  Day 7 repeat day 3  More Videos  1. First Day at Gym | Full Body Workout For Beginners in Hindi :  https://youtu.be/klaZEgxgpJU  2. Six Pack Home Workout (Six Packs बनाने के लिए home वर्कआउट): https://youtu.be/OohYBWygHHo  3. Full Body home Workout ( पूरी body के लिए वर्कआउट ): https://youtu.be/RdWMAsnexAs  4. 5 Minute Me 200 Pushups By Montu  https://youtu.be/1aMrDQwBGWU  5. Chest Workout at Home For Beginner : https://youtu.be/rXoLkvBelA8  **-----------------------------------------------------------------------------------------------------** Hope you guys will like this video. If you have any doubt then please comment. So this video will help you for sure.  Like Our Facebook Page: https://fb.me/fitnessfightersofficial Instagram Page:  https://www.instagram.com/FitnessFightersOfficial  Montu Mourya (Fitness & Influencer Creator ): https://www.instagram.com/MontuMouryaFitness  **-------------------------------------------------------------------------------------------------** Please like this video and comment if you want to ask anything regarding fitness.  Subscribe Now: https://goo.gl/JRwg6e Till then Stay Fit Stay Awesome..! **---------------------------------------------------------------------------------------------------**' 

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