Best Workout Plan
The Best Workout Plan

The Best Workout Plan

Hi Everyone, We are here with something special. Now on this website, you will get the best workout plans and Exercises. I know that excites you, And I love to share my genuine knowledge with you. And I will try my best to help you throughout your workout difficulties. Here I will provide a workout plan & best exercise for those who are struggling to choose the best workout plan for themselves.

Many people use different types of workout plans according to their physique. And some people use the best workout plan, but they don’t see the appropriate results. What’s the reason behind this? The reason is simple they don’t follow a good diet. For bodybuilding, you have to maintain both workout & diet. Both are very important.

According to me, There are three types of people in Bodybuilding. One who wants to gain muscle, the Second who wants to lose weight, and the third one who just wants to maintain the same physique. In any gym, you will find these types of people. Firstly you have to decide which type you are!

Best Workout Plan

In the gym, Some people follow a 6 days 6 muscles plan. I will explain, In this plan, you have to train Chest on Monday, Back-Tuesday. Wednesday-Biceps, Thursday-Tricep & Abs, Friday-Shoulder, Saturday-Legs, Sunday-Rest. And Some people follow an upper-lower split. But according to me, the best split is Push-Pull-Leg. This is the smart split for both muscle gain & weight loss. In this workout plan, you will train one muscle twice a week. That means you will train your chest twice a week. Let’s see how.

That is Push/ Pull/ Leg

According to week, this split is divided as

  • Monday-Push Day
  • Tuesday-Pull Day
  • Wednesday-Leg Day
  • Thursday-Push Day
  • Friday-Pull Day
  • Saturday-Leg Day
  • Sunday- Rest Day

Let’s see how to train according to this plan. Firstly I want to mention one thing I am not a certified personal trainer but an experienced fitness Freak. Here the Push Day includes three muscles Chest, Shoulder Which is the front and lateral side of the shoulder, & Tricep. The Pull Day includes the Back, Biceps, & rear delt of the shoulder. The Led Day includes Thighs And Calves. The exercises in the first three days are as follows

Push Day-1 (Monday)

Chest-1

  • Incline Bench Press
  • Flat Bench Press
  • Cable Flyes

If you follow these three exercises, Your chest is completely trained. The incline bench press covers your upper chest, the Flat Bench press covers your middle chest and Cable flies cover the lower chest. Here I will provide an image or a gif for better understanding. For each exercise, you have to perform 4 sets and each set has 8-10 reps. And for weight, you have to go from low to high.

Shoulder-1

  • Overhead Press
  • Lateral Raises

Our shoulders include three muscles front part, the Side or lateral part, And the rear part. These two shoulder exercises cover the front and lateral parts of the shoulder. Here I will provide an image or a gif for better understanding. For each exercise, you have to perform 3 sets and each set has 8-10 reps. And for weight, you have to go from low to high.

Tricep-1

  • Overhead extension
  • Machine rope

These exercises will train your triceps perfectly. Here I will provide an image or a gif for better understanding. For each exercise, you have to perform 3 sets and each set has 8-10 reps. And for weight, you have to go from low to high.

Here our first day is over.

Pull Day-1 (Tuesday)

Back-1

  • Lat Pull Down
  • T-Bar Row
  • Undergrip barbell raises
  • Deadlift

These are the best back exercises, they will cover the upper and lower back. And in back exercise use an appropriate weight. Here I will provide an image or a gif for better understanding. For each exercise, you have to perform can perform 3 or 4 sets according to your capacity and interest, and each set has 8-10 reps. And for weight, you have to go from low to high.

Biceps-1

  • Incline dumbbell raises
  • close grip Barbell curls
  • Hammer Curls

These three exercises are enough for the biceps. I know everyone loves to train biceps but if you overtrain the muscle. Then they will not grow fast. And in the end, the decision is yours. Here I will provide an image or a gif for better understanding. For each exercise, you have to perform 3 sets and each set has 8-10 reps. And for weight, you have to go from low to high.

Real Delt-1

  • Reverse Chest Fly Machine

On push day we cover two parts of the shoulder and this is the last part of the shoulder which is the rear delt. And this exercise is enough for delt. And this exercise covers the upper back which is an advantage. Here I will provide an image or a gif for better understanding. For each exercise, you have to perform 4 sets and each set has 8-10 reps. And for weight, you have to go from low to high.

Legs day-1

On this day, you have two choices you can take a rest or train your Abs & Low intense legs. The choice is yours. If you choose rest then I will tell you “nice choice”. If you choose Abs & Low intense legs. Then perform 3 sets of neutral crunches and each set have a rep range12-15, 3 sets of Leg raises and each set have a rep range12-15, 3 sets of Russian twists and each set have a rep range12-15 and finish with Plank. And for legs perform no weight squats. 3 sets of twenty reps each.

Next Three days Of Week

Push Day-2 ( Thursday)

Chest-2

  • Dumbbell Incline Press
  • Machine Flyes
  • Dips

If you observe we use different exercises as compared to the first push day. Here we use dumbbells. Machine flyes and the dips. These exercises give the best pump to your chest. Here I will provide an image or a gif for better understanding. For each exercise, you have to perform 4 sets and each set has 8-10 reps. And for weight, you have to go from low to high.

Shoulder-2

  • Front raises and lateral raises superset
  • Shrugs

These exercises cover almost the shoulder. The shrugs will cover the collar of the shoulder. If you observe we are covering every muscle in a very simple way. Here I will provide an image or a gif for better understanding. For each exercise, you have to perform 4 sets and each set has 8-10 reps. And for weight, you have to go from low to high.

Tricep-2

  • Skullcrusher
  • Different Rope Variation

Best exercises on tricep-2. Here I will provide an image or a gif for better understanding. For each exercise, you have to perform 4 sets and each set has 8-10 reps. And for weight, you have to go from low to high.

Pull Day-2

Back-2

  • Machine Seated Row
  • Barbell Row
  • Dumbell Row for Back

These exercises will cover the complete back. Here I will provide an image or a gif for better understanding. For each exercise, you have to perform 4 sets and each set has 8-10 reps. And for weight, you have to go from low to high.

Biceps-2

  • Machine Curl
  • Wide Grip Dumbbell Curl

These two exercises are enough for the biceps. Don’t overcomplicate it. Here I will provide an image or a gif for better understanding. For each exercise, you have to perform 4 sets and each set has 8-10 reps. And for weight, you have to go from low to high.

Rear Delt-2

  • Reverse Dumbbells curl for rear delt 3 sets of the appropriate weight.

Legs Day-2

  • Barbell Squats
  • Dumbbell lunges
  • Dumbbell Slow down
  • Sumo Squats
  • Calves Raise

These are selective exercises by which you can train your legs completely. Here I will provide an image or a gif for better understanding. For each exercise, you have to perform 4 sets and each set has 8-10 reps. And for weight, you have to go from low to high.

This is the best workout plan for you. If you love this information please share it with your family and friends. Do comment on the next topic. Check out our blogs One of The Best Juice Centre In Nanded, Frespresso Now In Nanded. and Best Film Theaters In Nanded.

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