90 DAYS GYM WORKOUT PLAN : YASH ANAND: BEGINEER

Before starting workout do warm ups : 4-5 mins & After Completing workout do stretching :4-5 mins

DAY-1 NAME SETS REPS

Push Ups 4 12
Flat Bench Dumbbell 3 12
CHEST & Press
SHOULDER Incline Bench Press 3 12
Decline Bench Press 3 12
Butterfly 2 15
Seated Upper 3 12
Dumbbell Raises
Standing Side Raises 3 12
Dumbbell
Arnold Press 3 15 (Each Hand)

DAY-2 NAME SETS REPS

Barbell Bicep Curl 3 12
Hammer Curl 3 15 (Each Hand)
BICEP & TRICEP Concentration Curl 3 12 (Each Hand)
& FOREARM Dumbbell Curl 3 12 (Each Hand)
Triceps Pushdown 3 15
Dumbbell Overhead 3 15
Extension
Triceps Push Down 3 15
(Rope)
Seated Wrist Curls 4 25
Reverse Wrist Curls 4 25

DAY-3 NAME SETS REPS

Lat Pull Down 3 15
Seated Cable Row 3 12
BACK & TRAPS Dumbbell Row 3 12 (Each Side)
Deadlift 3 10
Rod Shrugs 3 12
Dumbbell Shrugs 3 12
Standing Side Raises 3 12
Dumbbell
Arnold Press 3 15 (Each Hand)
 DAY-4 NAME SETS REPS
Free Squats 4 15
Jump Squats 3 10
LEGS Barbell Squats 3 12
Leg Press 3 12
Leg Extension / 3 12 / 15
Lunges
Leg Curls 3 12
Calves on Leg Press 3 15
Standing Curls (Free 3 15
Body Weight)

DAY-5 NAME SETS REPS

Dumbbell Bicep Curl 3 12
Triceps Push Down 3 15
BICEP & TRICEP Dumbbell
& ABS Crunches 3 20
Leg Raises 3 20
Side Oblique with 3 20 (Each Side)
Plate
Planks 4 30 to 45 secs