FULL GYM EXERCISE DETAILS

 

🏋️‍♂️ FULL GYM EXERCISE DETAILS

💪 1. Chest (Pectorals)

Main Goal: Build upper body thickness and shape
Key Exercises:

• Barbell Bench Press – 4 sets × 8–12 reps

• Incline Dumbbell Press – 3 sets × 10 reps

• Chest Fly (Machine or Dumbbell) – 3 sets × 12 reps

• Push-Ups – 3 sets × 15–20 reps

• Cable Crossovers – 3 sets × 15 reps

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💪 2. Back (Lats, Traps, Rhomboids)

Goal: Increase width and strength
Exercises:

• Pull-Ups / Lat Pulldown – 4 sets × 10–12 reps

• Seated Cable Row – 3 sets × 10 reps

• Deadlifts – 4 sets × 6–8 reps

• T-Bar Row / One-Arm Dumbbell Row – 3 sets × 10 reps

• Face Pulls – 3 sets × 15 reps

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💪 3. Shoulders (Deltoids)

Goal: Broader shoulders and strength
Exercises:

• Overhead Barbell Press – 4 sets × 8–10 reps

• Lateral Raises – 3 sets × 12–15 reps

• Front Raises – 3 sets × 12 reps

• Rear Delt Fly (Machine or Dumbbell) – 3 sets × 15 reps

• Arnold Press – 3 sets × 10 reps

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💪 4. Arms (Biceps + Triceps)

Goal: Build size and definition

Biceps:

• Barbell Curl – 3 sets × 10 reps

• Dumbbell Alternating Curl – 3 sets × 10 reps

• Preacher Curl – 3 sets × 12 reps

• Hammer Curl – 3 sets × 10 reps

Triceps:

• Close-Grip Bench Press – 3 sets × 8 reps

• Triceps Pushdown (Cable) – 3 sets × 10 reps

• Overhead Dumbbell Extension – 3 sets × 12 reps

• Dips – 3 sets × 15 reps

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💪 5. Legs (Quads, Hamstrings, Calves, Glutes)

Goal: Strength, balance, and power
Exercises:

• Squats (Barbell or Smith Machine) – 4 sets × 8 reps

• Leg Press – 3 sets × 10 reps

• Lunges – 3 sets × 12 reps

• Leg Extension – 3 sets × 15 reps

• Leg Curl – 3 sets × 15 reps

• Calf Raises – 4 sets × 20 reps

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💪 6. Core (Abs & Obliques)

Goal: Strengthen and define midsection
Exercises:

• Crunches – 3 sets × 20 reps

• Leg Raises – 3 sets × 15 reps

• Plank – 3 sets × 1 min hold

• Russian Twists – 3 sets × 20 reps

• Cable Woodchopper – 3 sets × 12 reps

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🗓️ SAMPLE 6-DAY WORKOUT PLAN

Day	Focus	Example Exercises
Day 1	Chest + Triceps	Bench Press, Incline Dumbbell Press, Cable Fly, Dips, Pushdowns
Day 2	Back + Biceps	Deadlifts, Pull-Ups, Rows, Curls, Hammer Curls
Day 3	Shoulders + Abs	Overhead Press, Lateral Raise, Rear Delt Fly, Crunches, Planks
Day 4	Legs	Squats, Leg Press, Lunges, Calf Raises
Day 5	Chest + Arms	Bench Press, Push-Ups, Curls, Triceps Extension
Day 6	Full Body + Core	Mix of compound lifts and abs
Day 7	Rest	Stretching / Light Cardio

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🥗 SUPPORTIVE TIPS

• Warm-up: 10 min treadmill or dynamic stretches

• Cool-down: 5–10 min stretching

• Protein Intake: 1.6–2g per kg body weight

• Hydration: At least 3–4 liters of water daily

• Rest: Sleep 7–8 hours per night