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  • Workout Schedule2021

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    Anil Dev
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    The document outlines a 6-day home workout plan for each month. It includes exercises targeting different muscle groups in the morning and evening sessions. The morning sessions focus on one muscle group like legs, back, or shoulders, while the evening sessions do abs and pushups. Rest is scheduled for Sunday. The plan provides exercise options, number of repetitions and sets for each day.

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    Workout schedule for beginners

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    The document outlines a 6-day home workout plan for each month. It includes exercises targeting different muscle groups in the morning and evening sessions. The morning sessions focus on one muscle group like legs, back, or shoulders, while the evening sessions do abs and pushups. Rest is scheduled for Sunday. The plan provides exercise options, number of repetitions and sets for each day.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    5 views1 page

    Workout Schedule2021

    Uploaded by

    Anil Dev
    The document outlines a 6-day home workout plan for each month. It includes exercises targeting different muscle groups in the morning and evening sessions. The morning sessions focus on one muscle group like legs, back, or shoulders, while the evening sessions do abs and pushups. Rest is scheduled for Sunday. The plan provides exercise options, number of repetitions and sets for each day.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    HOME WORKOUT PLAN

    MON MORNING EVENING AUG SEPT OCT NOV DEC JAN


    FULL BODY STRECHING LEGS TRICEPS ABS/PUSHUPS 1 1 1 1 1 1
    Streching Head to toe Squat 25R/4S Triceps Kickback 15R/4S Crunches 15R/4S 2 2 2 2 2 2
    Calf rise 25R/4S One Arm Extension 15R/4S Military Pushup 50R/1S 3 3 3 3 3 3
    Side sitUp 25R/4S Diamond PushUp 15R/4S 4 4 4 4 4 4
    5 5 5 5 5 5
    TUE MORNING 6 6 6 6 6 6
    FULL BODY STRECHING BACK CHEST ABS/PUSHUPS 7 7 7 7 7 7
    Streching Head to toe Kneeling one arm row 15R/4S Bench Press 20R/4S Mountain climb 30R/4S 8 8 8 8 8 8
    Deadlift 15R/4S Lying fly 20R/4S Diamond Pushup 50R/1S 9 9 9 9 9 9
    Bent Over row(RB) 15R/4S PushUp 25R/2S 10 10 10 10 10 10
    11 11 11 11 11 11
    WED MORNING EVENING 12 12 12 12 12 12
    FULL BODY STRECHING SHOULDER BICEPS ABS/PUSHUPS 13 13 13 13 13 13
    Streching Head to toe Shoulder press 20R/4S Alt biceps curl 20R/4S Bycycle crunch 15R/4S 14 14 14 14 14 14
    Front raise 15R/4S Biceps curl 20R/4S Military Pushup 50R/1S 15 15 15 15 15 15
    Side lateral raise 15R/4S Hammer curl 20R/4S 16 16 16 16 16 16
    TRAPS squeez 20R/4S 17 17 17 17 17 17
    18 18 18 18 18 18
    THU MORNING EVENING 19 19 19 19 19 19
    FULL BODY STRECHING TRICEPS CHEST ABS/PUSHUPS 20 20 20 20 20 20
    Streching Head to toe Triceps Kickback 15R/4S Bench Press 20R/4S AB wheel 20R/4S 21 21 21 21 21 21
    One Arm Extension 20R/4S Lying fly 20R/4S Diamond Pushup 50R/1S 22 22 22 22 22 22
    Diamond PushUp 10R/4S PushUp 25R/2S 23 23 23 23 23 23
    24 24 24 24 24 24
    FRI MORNING EVENING 25 25 25 25 25 25
    FULL BODY STRECHING BACK LEGS ABS/PUSHUPS 26 26 26 26 26 26
    Streching Head to toe Bent Over row(RB) 15R/4S Lunges 25R/4S Hip and Leg raise 15R/4S 27 27 27 27 27 27
    Seated row(RB) 15R/4S Calf rise 25R/4S Military Pushup 50R/1S 28 28 28 28 28 28
    Laying row 15R/4S Side sitUp 25R/4S 29 29 29 29 29 29
    30 30 30 30 30 30
    SAT MORNING EVENING 31 31 31 31
    FULL BODY STRECHING SHOULDER BICEPS ABS/PUSHUPS
    Streching Head to toe Shoulder press 20R/4S Alt biceps curl 20R/4S X-men crunch 15R/4S
    Front raise 15R/4S Biceps curl 20R/4S Diamond Pushup 50R/1S
    Bent-Over Rear Deltoid Raise 15R/4S Hammer curl 20R/4S
    TRAPS squeez 20R/4S

    SUN MORNING EVENING


    FULL BODY STRECHING
    REST
    Streching Head to toe

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