To build a good body, it is necessary to have a proper plan. Today I am going to present you a proper plan. I will tell you which plan to follow on which day from Monday to Sunday. Which muscles to train on which day. Share this post with your friends. Save it somewhere. So that you have a complete proper plan and you can gain your muscles as soon as possible. So without wasting time, let's come to our plan.
But before knowing the workout plan, you must keep one thing in mind. Our three muscles are our chest muscles, our back muscles and our leg muscles. These three muscles are the big muscles of our body. So try to focus more on-these-muscles. Only then you can get a perfect body. Now let's come to our workout plan as you know that there are seven days in a week.
the first day of the week is Monday. In the workout plan of that day, you have to do chest and tricep muscles.When we workout for the chest, our triceps muscles are also involved in it. While working out for the chest, if we train both the chest and triceps muscles on the same day, then it is better for us and one of our muscle groups gets trained very well.
Now let us talk about Tuesday which is our second day. On this day we should exercise our back muscles and our bicep muscles.
After this we talk about Wednesday. On Wednesday we should do shoulder workouts and along with that we should do leg workouts. In this we should give more priority to legs. Meaning we should train legs more properly because if you train legs properly then the protein synthesis of your body, testosterone level in your body increases which is very important for building a body.
After that let's talk about Thursday. In which we will do chest and triceps which we had already done once on Monday, so what will happen with this is that we will be able to train the same muscles twice a week and in which we will also give a gap of two days, so it is good for our body and our muscle groups will also be able to train very well.
After that let's talk about Friday. On Friday again you guys have to train the back and bicep muscles. We trained these two muscles on Tuesday and now we are training after a gap of two days.
After that let's talk about Saturday. The day when you have to workout for shoulders and legs again, so when you workout in this way, you will be able to train one muscle twice in a week and your overall body will grow very fast and as far as Sunday is concerned, we have to give proper rest to our body on Sunday.
What will happen with this? If we have done exercises for six days, then our body will be able to heal well and our muscles will be able to grow very fast. Coming to our exercises, but keep in mind that it is very important to warm up before exercising. In warm up, you can do spot running or you can do jumping jacks. So that your body gets a little-warm. If you do this for one to two minutes, that is enough. After that, our first exercise will be for our legs. What exercise will we do in this? We will do forward lunges, which we perform in this way. You can do forward lunges, do at least 20 to 25 repetitions and if you want to put in a little effort in this, then what can you do? You can take any bag on your body, put any heavy things in that bag and do lunges in this way. This is a very good exercise for your legs, do 20 to 25 repetitions.
After that we will talk about the second exercise in which we will train our chest muscles and we will also train our triceps. To train chest muscles, keep one thing in mind that you should do pause push ups while doing push ups. How to do pause push ups? When you come down, come down very slowly and pause for one to two seconds, after that go up suddenly so that your chest muscles get squeezed and even then your muscles will be able to grow-properly. Along with this we will do triceps exercise. Which exercise will we do? In which we will do diamond push ups by bringing our hands very close and do push ups in this way. If you are a beginner and are just starting then do only 5-10. But if you have been doing it for a few days then do 25 repetitions of both the chest push ups and do 25 repetitions of this diamond push up as well. This workout is a high volume workout. For which there should be energy in the body. Only then you will be able to increase your muscle growth by doing heavy lifting. If you want to increase your energy levels, then start using Man Matters Shilajit Gummies from today itself. Nowadays Shilajit has been adulterated a lot in which heavy metals and what not are being used. Because this Shilajit is the highest-quality-Shilajit. Each of these batch is tested by a third -party laboratory. Against heavy metals. So there is no need to worry-about-purity. This Shilajit Gummies has more than 70% fulvic acid which increases your overall energy levels. So that you can do heavy lifting. The best thing about this is that it is very easy-to-use. Just tear the wrapper and eat-the-gummies. On the other hand, if you buy Shilajit resin, then it is very troublesome to use it and its taste also seems very bad. This Shilajit gummies are made of 100% natural ingredients and you just have to use two gummies daily for at least 3 months. If you use it continuously then you will see the results, so if you believe me then you should buy it right now. After that we come to our next body part which is going to be our biceps. See everybody likes biceps. So how can we train biceps at home. You can take anything which is a little heavy, any bag. Or the best thing is that you can take any bottle in which you can fill water and do exercise. What should you keep in mind in this, when it comes to making biceps bigger, then in this also we take a little pause, that means when we take our hands up, then we stop a little and pause a little. Along with that, when we bring our hands down, then we bring them down slowly, this is called that when we are taking our hands in negative, then we are taking them slowly. What happens with this. Our muscles are able to contract better and then relax, which helps in faster muscle growth. So you can do bicep exercise in this way. You should do at least 20 to 25 repetitions of this.
After that our next body part will be our back muscles. Back muscles are very big muscles, if you train them properly then your back will become broad and your body will start looking broad. What exercise will we do for back muscles? You can sit under any bench, under any bed and do the exercise in this way. This is such an exercise that if you are not able to do pull ups, then you will gradually start doing that too. Because your back muscles will become strong, then you will also start doing pull ups. You should do 20 to 25 repetitions of this exercise at home.
After that, our next exercise will be for our abs and it will also train our legs. What will we do in this exercise? We will put our feet under any sofa or any thing on which our feet can rest easily and will perform the exercise in this way. Now this practice sees our balance exercise. So what does this exercise do? It not only trains our leg muscles but also trains our abs muscles.
After that, the next exercise will directly train our abs. In which we can do bicycle crunch. Bicycle crunch is done in such a way that if you do it, then your abs muscles, core muscles, if there is fat in your stomach, then that also reduces.
Meaning, by doing this exercise you will be able to train your abs. Keep in mind that you have to do 20 to 25 repetitions, only then it will have an effect on us.
After that we will talk about the next body part which is our shoulders. If the shoulders are wide, the body looks widespread. You look muscular. Let's see which exercise we will do in this. In this we will push the pike. Pike -push is a very good exercise for up to the shoulders. What you can do with this is that for biceps we used bottles by filling them with water. You can use the same bottles for your lateral delts. That means to broaden your middle shoulder, this type of exercise is done called lateral raises. We will perform it, along with that you can do front raises if you want or you can also train your rear delts, the muscles of the back shoulder as well.
By doing all these exercises, your shoulders will become much wider. Keep one thing in mind that when you are exercising at home, I have already told you, try to do more repetitions, do 20 to 25 repetitions. If you are just starting and have not done exercise before, then you guys should not do more repetitions. That means do only 10 to 12, but gradually increase the repetitions, then your muscles will gradually grow and your muscles will be formed.
All these exercises that I have told you, this full body workout is very good for training your whole body. Keep one thing in mind, like today if you did a full body workout, then give a gap of one day, after that do a full body workout again and then give a gap of one day.
If you do it in this way, then your muscles will also relax and they will get the time they need to repair and your muscles will start growing very fast.
Full Body Home Workout with full week's training plan
1. What is the purpose of this workout plan?
The workout plan is designed to help you build muscle and improve your overall fitness by focusing on key muscle groups throughout the week.
2. What muscles are targeted in this workout plan?
The primary muscle groups targeted in this workout plan are the chest, back, legs, shoulders, and arms (biceps and triceps).
3. What is the weekly workout schedule?
• Monday: Chest and Triceps
• Tuesday: Back and Biceps
• Wednesday: Shoulders and Legs
• Thursday: Chest and Triceps (repeat)
• Friday: Back and Biceps (repeat)
• Saturday: Shoulders and Legs (repeat)
• Sunday: Rest day
4. Why is it necessary to train chest, back and legs?
They are big muscle groups that contribute significantly to normal muscle growth and overall force. Proper exercise can boost testosterone levels and enhance protein synthesis in the body.
5. What do I need to do before I begin training?
It is advisable to warm up prior to training. Prepare your body to run and jump in the socket for 1-2 minutes.
6. How many repetitions of each exercise?
I will attempt each exercise 20-25 repetitions. In case you are a beginner, you may begin with lower repetitions (10-12) and progressively enhance the strength structure.
7. Can I use household items for resistance training?
yes! You can use bags with heavy objects or bottles filled with water as a weight for various exercises.
8. How do I perform pause push-ups and diamond push-ups?
For pause push-ups, lower yourself slowly and pause for 1-2 seconds before pushing back up. For diamond push-ups, place your hands close together in a diamond shape and perform push-ups.
9. Do I need to take any supplements to enhance my workout results?
The use of dietary supplements such as problems such as shirajit gum can help support increased energy levels and muscle growth, but is not essential. A balanced diet is also essential.
10. How do you need to build your training to get the best results?
Train full body and then perform one day. This will help your muscles fix and grow. Repeat the training cycle as shown in your weekly schedule.
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