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WEEK WORKOUT PLANS

Creating Week Workout Plans exercise routine depends on individual goals, fitness level, available time, and preferences. Here's an example of a week workout plans routine that includes a variety of activities targeting different muscle groups and fitness components:

CHEST WORKOUT

         Chest Exercises: We will include this workout on week workout  plans.

  1. Barbell Bench Press:
      3 sets x 8-10 reps
    Lie flat on a bench with your feet firmly planted on the ground.
    Grip the barbell slightly wider than shoulder-width apart, lower it to your chest, then press it back up to the starting position.
    Keep your back flat on the bench and maintain a slight arch in your lower back. 
  2.  Dumbbell Flyes:
    3 sets x 10-12 reps
    Lie flat on a bench with a dumbbell in each hand, palms facing inward.
    With a slight bend in your elbows, lower the dumbbells out to the sides in a wide arc until you feel a stretch in your chest.
    Bring the dumbbells back up to the starting position, squeezing your chest muscles at the top.
  3.  Incline Dumbbell Press:
    3 sets x 8-10 reps
    Adjust a bench to a 30-45 degree incline.
    Hold a dumbbell in each hand and press them upward, extending your arms fully.
    Lower the dumbbells with control until your elbows are at a 90-degree angle, then press them back up.
  4.  Cable Chest Press:
    3 sets x 10-12 reps
    Set up cables at chest height on a cable machine.
    Stand facing away from the machine, holding the handles with an overhand grip.
  5. Perform 3-4 sets of 8-12 repetitions for each exercise, and adjust the weight.
chest workouts

SOURCE : YOUTUBE

BACK WORKOUT

            Back exercises:

  1. Deadlifts: Start with a compound movement like deadlifts to target multiple muscles in your back, including your lower back, lats, and traps. 

         2 . Pull-Ups/Chin-Ups: Incorporate pull-ups or chin-ups to focus on your                lats and upper back. You can vary your grip to target different muscle   groups.             

          3. Barbell Rows: Perform barbell rows to target your mid-back muscles       like the rhomboids and rear delts.

          4. Dumbbell Rows: Include dumbbell rows to isolate each side of your back and work on any strength imbalances.

          5. Lat Pulldowns: Finish with lat pulldowns to further target your lats and     ensure they get a thorough workout.

Perform 3-4 sets of 8-12 repetitions for each exercise, and adjust the weight.

SOURCE : YOUTUBE

back workouts

SHOULDER WORKOUT

  1. Overhead Press :  Start with overhead presses using either a barbell, dumbbells, or a shoulder press machine. This exercise targets all three heads of the shoulder muscles.

2. Lateral Raises :  Perform lateral raises to target the medial deltoids. Use dumbbells or cables for this exercise, lifting the weights out to the sides until your arms are parallel to the ground.

3. Front Raises :  Front raises target the anterior deltoids. Use dumbbells or a barbell and lift the weights directly in front of you, keeping your arms straight.

4. Bent-Over Reverse Flyes :  Bent-over reverse flyes target the rear deltoids. Hold dumbbells and bend forward at the hips, keeping your back straight. Lift the weights out to the sides until your arms are parallel to the ground.

5. Arnold Press :  Incorporate Arnold presses to engage all three heads of the shoulder muscles. Hold dumbbells with palms facing you at shoulder height, then rotate your palms outward as you press the weights overhead.

6. Shrugs :  Finish your workout with shrugs to target the trapezius muscles. Hold dumbbells or a barbell at your sides and lift your shoulders up towards your ears in a controlled manner.

Perform 3-4 sets of 8-12 repetitions for each exercise, and adjust the weight.

SOURCE : YOUTUBE

shoulder workouts

BICEPS WORKOUT

1. Barbell Bicep Curls :  Start with barbell bicep curls to target the overall mass of your biceps. Stand with your feet shoulder-width apart, grip the barbell with an underhand grip, and curl the barbell up towards your shoulders, keeping your elbows close to your body.

2. Dumbbell Hammer Curls :  Perform dumbbell hammer curls to target the brachialis and brachioradialis muscles in addition to the biceps. Hold a dumbbell in each hand with a neutral grip (palms facing each other) and curl the weights up towards your shoulders.

3. Preacher Curls :  Use a preacher bench or an inclined bench to perform preacher curls. This exercise isolates the biceps and helps maintain strict form. Hold a barbell or dumbbells with an underhand grip and curl the weight up towards your shoulders while keeping your upper arms firmly pressed against the bench.

4. Concentration Curls :  Concentration curls are great for isolating the biceps and improving peak contraction. Sit on a bench with your legs spread apart, hold a dumbbell in one hand, and rest your elbow against the inside of your thigh. Curl the weight up towards your shoulder while keeping your upper arm stationary.

5. Incline Dumbbell Curls :  Use an incline bench to perform incline dumbbell curls. Lie back on the bench with a dumbbell in each hand and let your arms hang straight down. Curl the weights up towards your shoulders while keeping your elbows fixed in place.

We will include biceps exercises in week workout plans.

Perform 3-4 sets of 8-12 repetitions for each exercise, and adjust the weight.

SOURCE : YOUTUBE

biceps workouts

TRICEPS WORKOUT

1. Close-Grip Bench Press :  Start with close-grip bench presses to target the triceps while also engaging the chest and shoulders. Lie on a flat bench and grip the barbell with your hands closer together than shoulder-width apart. Lower the barbell to your chest and then press it back up, focusing on extending your elbows.

2. Tricep Dips :  Perform tricep dips using parallel bars or a dip machine. Hold onto the bars with your arms fully extended and your body upright. Lower your body by bending your elbows until your upper arms are parallel to the ground, then press back up to the starting position.

3. Overhead Dumbbell Extensions :  Use dumbbells to perform overhead tricep extensions. Hold a dumbbell with both hands overhead, with your arms fully extended. Lower the dumbbell behind your head by bending your elbows, then extend your arms to lift the weight back up.

4. Tricep Rope Pushdowns :  Attach a rope attachment to a cable machine and perform tricep rope pushdowns. Stand facing the cable machine with your elbows close to your sides and your forearms parallel to the ground. Extend your elbows to push the rope down until your arms are fully extended, then return to the starting position.

5. Skull Crushers :  Lie on a flat bench and hold a barbell or EZ bar with an overhand grip, arms extended straight up towards the ceiling. Lower the weight towards your forehead by bending your elbows, then extend your arms to lift the weight back up.

6. Diamond Push-Ups :  Finish your workout with diamond push-ups to target the triceps. Get into a push-up position with your hands close together under your chest, forming a diamond shape with your thumbs and index fingers. Lower your body towards the ground by bending your elbows, then push back up to the starting position.

Perform 3-4 sets of 8-12 repetitions for each exercise, and adjust the weight.

SOURCE : YOUTUBE

triceps workouts

LEGS WORKOUT

  1. Squats :  Start with squats, which are a compound exercise targeting the quads, hamstrings, glutes, and lower back. Stand with your feet shoulder-width apart, lower your body by bending your knees and pushing your hips back, then return to the starting position by pushing through your heels.
  2.  Lunges :  Perform lunges to target the quads, hamstrings, and glutes while also improving balance and stability. Stand with your feet together, step forward with one leg and lower your body until both knees are bent at a 90-degree angle, then push back up to the starting position and repeat on the other leg.
  3.  Deadlifts :  Incorporate deadlifts to target the hamstrings, glutes, lower back, and core muscles. Stand with your feet shoulder-width apart, grip a barbell or dumbbells with an overhand grip, hinge at the hips to lower the weight towards the ground while keeping your back straight, then return to the starting position by pushing through your heels and extending your hips.
  4.                                                                                                                                    Leg Press: Use a leg press machine to target the quads, hamstrings, and glutes. Sit on the machine with your feet shoulder-width apart on the platform, push the platform away by extending your legs, then lower it back down under control.
  5.  Romanian Deadlifts: Perform Romanian deadlifts to isolate the hamstrings and glutes. Hold a barbell or dumbbells in front of your thighs with an overhand grip, hinge at the hips to lower the weight towards the ground while keeping your back straight, then return to the starting position by squeezing your glutes and extending your hips.
  6.  Calf Raises: Finish your workout with calf raises to target the calf muscles. Stand with the balls of your feet on a raised surface such as a step or calf raise machine, lower your heels towards the ground, then lift your heels as high as possible by extending your ankles. 
  7.  Perform 3-4 sets of 8-12 repetitions for each exercise.
  8. Leg day is the best all week workouts plans exercises to boost our Testosterone.
legs workouts

Weekly workout plans are essential for achieving fitness goals and maintaining consistency.

Remember that the best workout plan is tailored to your individual goals, fitness level, and preferences. Whether you’re a beginner or an experienced gym-goer, consistency and gradual progression are key! 💪🏋️‍♀️🔥

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