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Two Body Parts A Day Workout Plan

The document outlines a weekly gym workout plan focusing on two body parts each day, with specific exercises for chest, triceps, back, biceps, abs, legs, and shoulders. Each workout includes detailed sets and repetitions, with Monday and Thursday dedicated to chest and triceps, Tuesday and Friday to back, biceps, and abs, and Wednesday and Saturday to legs and shoulders. Sunday is designated as a rest day to aid recovery and muscle growth.

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arjun m
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319 views3 pages

Two Body Parts A Day Workout Plan

The document outlines a weekly gym workout plan focusing on two body parts each day, with specific exercises for chest, triceps, back, biceps, abs, legs, and shoulders. Each workout includes detailed sets and repetitions, with Monday and Thursday dedicated to chest and triceps, Tuesday and Friday to back, biceps, and abs, and Wednesday and Saturday to legs and shoulders. Sunday is designated as a rest day to aid recovery and muscle growth.

Uploaded by

arjun m
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Two Body Parts a Day Gym Workout: Weekly Plan

Weekly Workout Schedule:

Monday - Chest & Triceps

Tuesday - Back & Biceps + Abs

Wednesday - Legs & Shoulders

Thursday - Chest & Triceps

Friday - Back & Biceps + Abs

Saturday - Legs & Shoulders

Sunday - Rest

Monday & Thursday: Chest & Triceps

Chest:

- Barbell Flat Bench Press: 3 sets x 8-12 reps

- Barbell Incline Bench Press: 3 sets x 8-12 reps

- Barbell Decline Bench Press: 3 sets x 8-12 reps

- Pec Dec Fly: 3 sets x 8-12 reps

Triceps:

- Triceps Bench Dips: 3 sets x 12-15 reps

- Dumbbell Overhead Extension: 3 sets x 8-12 reps

- Pulley Push Down: 3 sets x 8-12 reps

- Bent Over Kick Back: 3 sets x 8-12 reps

Tuesday & Friday: Back, Biceps & Abs


Back:

- Lat Pull-down (Wide Grip): 3 sets x 10-12 reps

- Seated Cable Row: 3 sets x 8-12 reps

- Barbell Deadlift: 3 sets x 8-12 reps

- Bent Over Row: 3 sets x 8-12 reps

Biceps:

- Dumbbell Bicep Curl: 3 sets x 8-12 reps

- Close Grip EZ Bar Curl: 3 sets x 8-12 reps

- EZ Bar Preacher Curl: 3 sets x 8-12 reps

- Hammer Preacher Curl: 3 sets x 8-12 reps

Abs:

- Weighted Crunches: 3 sets x 10-20 reps

- Reverse Crunches: 3 sets x 10-20 reps

- Bicycle Crunches: 3 sets x 10-20 reps

Wednesday & Saturday: Legs & Shoulders

Legs:

- Barbell Squat (Back): 3 sets x 8-12 reps

- Leg Press: 3 sets x 8-12 reps

- Leg Extension: 3 sets x 8-12 reps

- Lying Leg Curl: 3 sets x 8-12 reps

- Seated Calf Raise: 3 sets x 8-12 reps

Shoulders:
- Dumbbell Side Raise: 3 sets x 8-12 reps

- Dumbbell Front Raise: 3 sets x 8-12 reps

- Dumbbell Shoulder Press (Seated): 3 sets x 8-12 reps

- Reverse Pec Deck: 3 sets x 8-12 reps

- Dumbbell Shrugs: 3 sets x 8-12 reps

Sunday: Rest Day

- Full rest; recovery is vital for muscle growth.

Tips for Best Results

Tips for Best Results:

- Warm up with 5-10 minutes of full-body activity before workouts.

- Cool down with 5-10 minutes of stretching after each session.

- Perform 3-5 exercises per muscle group.

- Progress weights and reps gradually.

- Maintain proper nutrition and sleep.

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