Fitness

Gym Exercise Schedule For Summers

As we all know summers are up and this is a high time for all body builders to get lean,loose there extra fats,get 6 or 8 packs and so. Everyone work hard in the gym but are not able to get the expected results.This is because they are not following a regular routine. Its been 2 yrs now , i am regularly following the routine of these gym exercise , i am going to revel below.

This was my schedule of getting a good shaped body, particularly in Summer. In my point of view we should follow a double exercise schedule in a day i.e for example like chest and triceps on a same day.

So here are the Gym Exercise  :-

MONDAY

CHEST +TRICEPS ( Warm up- 2 sets chin up + 2 sets pushup )

  •     CHEST

(1) Bench press – 3 sets

(2) Dumbbell press-3 sets

(3) Inclined press-3 sets

(4) Dumbbell press(inclined) – 3 sets

  •     TRICEPS

(1) Plain rod press – 3 sets

(2) Pull down v rod – 3 sets

(3) Close grip bench press – 3 sets

(4) Bench dips – 3 sets

(No Cardio)

TUESDAY

BACK+BICEPS (warmup 3 sets chin ups)

  •     BACK

(1) Front pull down – 3 sets

(2) Back pull down – 2 sets

(3) Lat pulley – 3 sets

(4) Dumbbell rowing – 3 sets

  •     BICEPS

(1) Plain rod – 3 sets

(2) Dumbbell press inclined – 3 sets

(3) Prechair – 3 sets

(4) Concentration – 2 sets

WEDNESDAY

  • LEGS+SHOULDER

LEGS ( Warmup :- Frog jumps 3 sets )

(1) Squat plain rod – 3 sets

(2) Half squat -3 sets

(3) lunges -3 sets

(4) Front extension -3 sets

  •     SHOULDER

(1) Front press – 3 sets

(2) Back press -2 sets

(3) Dumbbell press simple – 3 sets

(4) Front raise -3 sets

(5) Side raise – 2 sets

  • CARDIO

TUESDAY and FRIDAY : Running , Side Dumbbell , Twisting

ABS

Tuesday and Wednesday : Lower Abs Friday
Saturday : Upper Abs (Minimum 100 reps each )

Note : And the remaining 3 days exercises ( Thursday,Friday,Saturday) are just the inverse of the above exercise.

HAPPY GYMING 🙂

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