Full Week Gym Workout Plan | Perfect Plan for Best Results | Symmetrical Development |

#gym #gymworkout #workoutplan #symmetrical
Full Week Workout Plan
---------------------------------------------
Monday - Chest
Tuesday. - Back
Wednesday - Arms (Bicep / Tricep)
Thursday - Abs & Forearm
Friday. - Shoulder
Saturday - Legs
Sunday - Rest
MONDAY - CHEST WORKOUT
----------------------------------------
1) FLAT BENCH PRESS
2) INCLINE BARBELL BENCH PRESS
3) PEC DECK FLY MACHINE
4) HIGH CABLE CHEST FLY
5) INCLINE DUMBBELL FLY
TUESDAY - BACK WORKOUT
----------------------------------------------------
1) WIDE GRIP LAT PULL DOWN
2) CLOSE GRIP LAT PULL DOWN (UNDER HAND GRIP)
3) CABLE ROW
4) BARBELL BENT OVER ROW
5) HYPEREXTENSION
WEDNESDAY - ARMS WORKOUT
( BICEP / TRICEP )
--------------------------------------------------------
1) BICEP CURLS
2) INCLINE BICEP CURL (45 DIGREE)
3) HAMMER CURL
4) STRAIGHT BAR TRICEP PUSH DOWN
5) SEATED DUMBBELL TRICEP EXTENSION
6) CLOSE GRIP BENCH PRESS
THURSDAY - ABS AND FOREARM
----------------------------------------------------------------
1) CRUNCHES
2) VERTICAL LEG RAISES
3) ALTERNATE HEEL TOUCHES
4) PLANK
5) BARBELL REVERSE WRIST CURL
6) BARBELL WRIST CURL
FRIDAY - SHOULDER WORKOUT ( DELTOID )
----------------------------------------------------------------------
1) SEATED DUMBBELL SHOULDER PRESS
2) SHOULDER LATERAL RAISE
3) FRONT RAISES
4) SEATED REVERSE FLY ON MACHINE
5) SHRUGS
SATURDAY - LEGS WORKOUT
------------------------------------------------------
1) SMITH MACHINE SQUAT
2) LEG PRESS
3) LEG EXTENSION
4) LYING LEG CURLS
5) STANDING CALF RAISES
SUNDAY - REST

[@ekkysyahruddin4792]

Day 1
Bench Press
Incline Bench Press
Peck deck
Cable chest fly
Incline dumble flu
Day 2 : Back
Wide Grip Lat Pulldown
Close hand reverse grip lar
Cable row
Bent over row
Day 3: Arms
Bicep curl
Incline bicep curl
Hammer curl
Straigth bar tricep push down
Seated dumbell tricep extensioN
Close grip bench press
Day 4: Abs&forarms
Crunches
Vertical leg raises
Alternate heel touches
Plank
Barbell reverse wrist curl
Barbell wrist curl
Day 5: Shoulders
Seated dumbell shoulder press
Shoulder Lateral raise
Front Raise
Seated reverse fly machine
Shrugs
Day 6: Legs
Smith machine squad
Leg press
Leg extension
Lying leg curls
Standing calf raises

[@markmancenido2422]

Thanks

[@eimbahadurbk-gy9fj]

❤❤

[@HafizAbdulsttar-is1mt]

Hi

[@jerrycolwell0703]

This is awesome and makes things easier for me to plan thank you

[@hunterdogztc]

Very well put together. For the past twenty years, I have been grouping chest & Tri's and then on another day, Back and Bi's. Other than that, pretty much spot on the same splits.

[@FriendSanjay]

So beautifully explained with matching graphics.. can't thank you enough. Thanks CZcams too 😊

[@humanrights7234]

Very very useful information. Precise and to the point with graphical representation. Great work ✌

[@amrmontaser2212]

Excellent job. Thanks!!!

[@rajnaskar8185]

Good exercies Thank you so much ❤️❤️

[@SidheekSidheek-ox5un]

Best video like this. I am a new bodybuilder. thank you

[@capacitybuilder]

Awesome. Concise, crisp and to the point.

[@joeydossantos8999]

Put together perfectly

[@MaleniPodcast]

You must try this training program. In 3 months I have made a lot of progress. All recommendations for this program. The price is very low for what you get

[@rahulsalunke1685]

Thanks I refere this video' daily in gym...

[@xiaominote4533]

Great video. Thanks.

[@raymondfarrell6585]

I go to the gym Monday thru Thursday. Monday: abs and legs Tues.: chest and shoulders, Wed: back and calves Thur. : arms (biceps, tri) cardio everyday, walking a mile or a little more in the morning and afternoon religiously! 💪 mrwtby

[@user-bi6tm3od2q]

Awesome thanku very much ❤❤

[@sivasubramani4231]

Amazing video Thanks ❤

[@fibssy7895]

Good stuff💪🏾

[@user-sr9ez8yo8j]

Thanks

[@Prathap_ruthraksha]

I love ❤ thanks

[@rrmusic1558]

Thanks ❤❤

[@ELNAR93]

Thanks so much ❤

[@Larnie_07]

Super perfect, just what I needed🤲🏾🤲🏾

[@novicegamer5077]

Mon: Chest & Back
Tue: Arms & cardio
Wed: Legs & Shoulders
Thursday: Rest or Start over Chest & back
Friday: Arms & forearms
Saturday: legs & shoulders
Sunday: rest
Cardio 2-3 times a week in the morning if you need more of it while workout in evening.
Your can't get big by working out one muscle group once a week if you are not a beginner unless you are on 💊💉 (even they workout more )

[@Mark-England]

Thanks

[@tusharkumartussu9156]

Abs?

[@vyble4615]

Thank you

[@tvrkabaddiboysvadavanjar6810]

Thanks bro ❤

[@armanofficialsyt7526]

beginner not follow this rule.. focus your full body - 3 month workout full body for good result ✅

[@EjazUddin786]

But why can't do treat specific mussle for beginners?

[@personalpersonal6545]

Thank u sir ❤

[@chefjaytvofficial]

Perfect 👍

[@ConfusedBackgammon-bp9oc]

It's amazing, IN SHA ALLAH I will do.

[@aiorimotov.253]

I will do this.

[@rbanurao3247]

Super 👍👍👍👍

[@chinnavaddi780]

Graphical workout explanation super 👍

[@Mark-England]

Can you increase the weight at the end of the month for example rather than after each set?

[@AshenafiMalede]

Tanks ❤❤❤

[@user-vv8bn6qg1b]

Thanks for esy ❤❤

[@trevenerushale5732]

Can I do this workout plan by combining the day 1 & day 2 together similarly the remaining ones ?? Can someone please advise ?

[@jemivr_4650]

Tank's

[@muhammadayaan1688]

Good

[@user-ok3og7cm4l]

Can you please make the whole plan for women too!

[@rahulthaware9117]

perfect

[@kipulkurbah9369]

👍👍

[@karthiking-ce8ez]

Super

[@MohamedAseef-js1vj]

Nice

[@user-zw4zw3ux7u]

❤

[@eileenkung5839]

👍😍

[@danielinzunza2183]

There's muscle groups are not resting. Best is work by push and pull groups muscles. Defines rest between days according to workout program. Ex. 2 days in between. This have more sens. Comment.

[@fabiofabin5196]

Treino peito muito bom 👍

[@unstoppable..2000]

can anyone tell what happens if all exercise done daily

[@UmarMinhas-sf7yo]

😍😍😍

[@chetanwadhwa7050]

Hi
Same routine is applicable to women also?

[@gregyance9901]

Great workout , only doubt I have is why only 3 excercises for biceps and triceps and not 4 excercises for each one

[@CalvinK225]

Biceps and triceps are very small muscles, they can easily be overworked. Add a set for each exercise witch will get you to 12 total sets, or simply add another exercise at 3 sets. What is explained are simple and basic exercises, but these can be altered every other week which they should be to challenge your muscles, like change barbell curls to cable curls etc.

[@user-eg2nc9ul1g]

What about the declined portion of chest

[@Aryan95290]

Lets fucking go gyzz I started working oit wish me luck❤

[@elhadjsahelsarr5089]

C'était vrmt intéressant ❤❤❤

[@dianaross1571]

WHAT IF IM AT HOME and only have dumbells

[@Amarsanaa0244]

Its actually not enough for the advanced gym experiencers like me do anyone knows better workout plan?

[@DandiMaheshSSVPD]

Super information bro🫶👌

[@UmarMinhas-sf7yo]

Good exercise

[@user-gt8rd5lx1t]

Aisa Hi workout Hota Hai Tera Hi Hai Main aapko follow karta rahunga

[@prashanksrivastava6814]

Toh kuch results aaye ?

[@richardgshields]

Theres static noise in the audio ..

[@zilong.master5302]

Wide grip Lat pulldowm Sets 3

[@zigimarler6559]

👍🏻👍🏻💯💯🇩🇿🇩🇿🔥🔥💪🏻💪🏻✊🏻✊🏻

[@markgoff3367]

It will be hard to get that perfect body when there is NO rest days. This is when the body recuperates and grows.

[@supermanivalex1153]

Mike Mentzer would not approve of this. He’ll be turning in his grave.

[@Kingslayer-gr2gw]

Let's skip leg day 😅😅

[@walkaz]

I’m pretty sure beginners won’t even get to the point of seeing results as 99% will be burnt out in a month from this

[@FalconGamers_FG]

Chest should be dealt with 2 days a week

[@antoniorosas1334]

Skip leg day

[@Saivamshioffical]

Anyone who is doing this more than a month and find any changes

[@youtubeyo142]

Don't follow brosplit pattern, monday push day, tues day pull, wed leg and core, then again thursday push, fri pull day, satur legs and core, push for chest, shoulder and tricep, pull for back ,biceps, forearms, you need to train specific muscles twice a week, or even thrice through full body routine

[@lcmlcm2460]

Not bad, not enough chest for me though, Id probably tweak it a bit. don’t want to look like the guy in the photo, yikes

[@MRCG68]

totaly wrong doing only one day legs and 5 times uper body , no one trains chest back schoulder arms in on days and do 5 days legs split....and don't speaking about calf only one time on leg days , this is just the best way to those wrong uperbodybuilders with two stik legs and no calf , this plane also make the forearms work to much , back day , arms , forearms in a row = 3 times forearms , and 1 only calf day ....

[@elitegaming7736]

Can you make a homework out

[@WorkoutHealthandFitness]

Already Made. Plz check out my channel 🏋‍♀💪

[@elitegaming7736]

​@@WorkoutHealthandFitness no equipment

[@WorkoutHealthandFitness]

OK... Will work on it

[@MaxamudCusmanmaxamud]

V

[@elishachavez7932]

Where’s the cardio?

[@muzzammelqarizadah7511]

Great as a beginner I liked it. Guys do not judge Islam with what ISIS or Taliban do or say. you will find it the best life plan.

[@bdawg2513]

Forget the smith machine and just do real squats. And, what about deadlifts?? This routine is too many upper body days and not enough lower body

[@udayanbhanot2509]

And Sunday: full steroid programme if you want to look like the guy in the image. Don’t be fooled!

[@yamenmclovin6391]

Fu

[@udayanbhanot2509]

@@yamenmclovin6391 Fu2

[@rahulthaware9117]

please take more steroids and let us know about the side effects here before you die painfully from Cancer 😂

[@ferndawgsxx]

😂😂😂😂

[@user-gl3el6gi3k]

Переведите на русский

[@svenwalther135]

Nonsens ... two days fullbody workout is all you need

[@_Sam62]

“there’s more than one way to bake a cake“ 😉

[@pcassociate5261]

Shut up......we like his plan and videos ❤❤❤❤

[@official_goat2x58]

Yeah if u wanna be sore 😂

[@Hade.s]

Hell nah this a bs

[@JaanVats666]

😂😂😂what a joke

[@sukhpreetsinghdhillon6988]

Totally nonsense

[@jurgencuypers8350]

Really? Shoulder’s? Leg’s? Learn English.

[@thereal_onelargemammal]

Such a terrible, outdated, bro workout. Most of these exercises have been scientifically proven to be sub-standard for growth and confirmed as junk exercises. Listen to evidence based proof, not bro science. This bloke forgot the most important 2 exercises: consistency and time.

[@jahangir3611]

So sweet jam ❤️☺️🫶🏋️💪

[@user-gl9yk9ol5b]

God exercise 🙏

[@onlyperfectgamers8834]

@alpinohealthfoods.As a gym enthusiast, I'm all about peanut butter. It's my protein-packed go-to for energy. However finding one without harmful additives was a challenge until I tried Alpino Peanut Butter. It's all-natural-no preservatives or added sugars, just pure goodness. Perfect on bread for a low-calorie treat. Gym lovers and everyone else, this is the one for all your nutrient needs, with a delicious, creamy texture that's hard to beat!

[@gauthamsalim9407]

Nice