Gym Workout Plan 3 (Wed and Thurs)

Gym Workout Plan -3 

Health And Fitness Are Back With The Gym Workout Plan Part 3

As All, We Know Very Well That WorkOut Place An Important Role For Developing Our Body As Well As Getting A Proper Shape And Building Of The Muscles

 So Health Solutions Are Back With A New Post On Gym Workout Plan 3 So If You Have Not  Check Around The Previous Post The Link Is In The Description You Can Go Below And Check The Gym Workout Plan Part 2 And Part 1

So This Gym Workout Plan Is Mainly For The Intermediate As Well As For The Beginners 

This Workout Will Be Followed On Wednesday And On Saturday 

This Workout Include(legs , Shoulders)

    5 Minutes Cardio

 As You Know That Before Any Workout, The Most Important Thing Is To Warm Up Our Muscles To Avoid Any Injury During The Heavy Workout,  You Can Perform Any Type Of Cardio Whether It's Jogging Or Treadmill Running For Cycling And Etc.

Let Me Tell You If You Are On a  Weight Gain  Schedule Your Cardio Would-Be Around Of 2 To 3 Minutes Not More Than That, If You Are On Weight Lose You Can Go Upto 5 -7minutes 

  Full Body Stretch

 As You Might Have Been Noticed That There Is The Same Thing Common In Gym Workout Plan 1 Gym Workout Plan 2 Is The Full  Body Stretch And The Cardio, As These Are The Most Important Thing  And The Most Of The Persons Neglect And Due To This They Get A High Chance Of Getting An Injury During Their Workout

 So The Next Is Our Full Body Stretch, so You Need To Start  Stretching The Parts Which You Are Going To Hit In The Gym Today And That's The Leg And Your Shoulders So It's Better To Stretch Before Doing Any Workout So It would be easy to Make A Full Flexible Moments And Achieve Full Moments While Doing The Workout, So You Can Get A High Beneficial To Your Muscles, so You Can Gain Good Amount Of Muscles

Dumbbell Squats

 So This Is A Very Good Workout For Developing A Good Legs It's Very Suitable For The Beginners And As Well As For The Intermediate.

The Steps For The Dumbbell Squats:-

First Of All Take The  Dumbbell In Which  You Are Suitable For The Weights

 Now Take The   Dumbbell In Your Hand And And Lift The Dumbbell Towards Your Shoulder And Put On The Shoulder For The Support You Can Keep The End Part Of Dumbell  On Your Shoulders And Perform The Squats.

 The Sets To Be Perform Is 3 Sets Which Comprises Of 15 For The First Reps 12 For The Second Reps  And 10 For The Third Reps

Machine Leg Press

 These Machines Are Mainly Present In All The Gym So This Machine Is Used To Generally Target Your Quadriceps The Primary  Work Is To  Target The Quadriceps, Your Glutes And Hamstrings As This Is The  Best Workout For Building A Well Rounded Legs

It Also Acts As Good Warm Up For The Killer Legs Workout In The Gym So I Would Definitely Suggest You to Use The Machine Leg Press For Legs Workout

There Are Many Types Of Variations 

The First Variation Is Where You Need To Keep Your Feet At Highest Position Of The Machine Leg Press.

The Second Variation Is To Keep Your Feet At The Lowermost Part Of The Machine.

The Third Variation Is You Need To Keep  Your Both Feet Apart From Each Other Is Also Called Wide Stance

The 4th Variation Where You Need To Keep Your Feet Close To Each Other Which Will Target Your Quadriceps

 You Need To Perform Three Sets One Of 12 Reps Second Of 10 Reps And Third Of 8 Reps.

 Machine Leg Curl

This workout Really Help You To Produce A Good Amount Of Isolations To Your Hamstrings And It Is The Best Exercise As It Produces Very Less Stress On Your Calf. The Main Advantages Of This Workout Is That, It Is Perform While Sitting,  

So It Really Helps To Strength Your Back Thigh Muscles As It Has Many More Advantages Like It Helps You To Reduce The Body Fat 

It Helps You To Increase The Bone Density

You Need To  Perform Three Sets  Consist Of 15 Reps  For The First Set, 12 Reps For The Second Set, And The 10 Reps For 3  Set 

Two Way Calf Raise

 This Workout Helps You To Build A Good Calf Muscles Which Is The Very Attractive Part Of Your Legs.

The Steps To Perform Two Way Calf Raises, Are As Follows 

• First Of All Adjust Yourself  On The Calf Raise Machine

• Add Weight If You Want To 

•  Now Lift Your Toes Where The Whole Lower Body Weight Is On Your Toes

•  And Slowly Slowly Get Back To Starting Position

   Three Sets Are Required To Perform This Workout The First Let's Includes 12 Reps Second 15 Reps And Third 10 Reps

 Dumbbell Military Press

The Best Workout For Hitting Up Your Shoulder Muscles Which Can Give You Good Results In Developing A Good Shoulder is dumbbell military press

First Of All this Workout Can Be Perform While Sitting As Well As Standing 

• Take The Dumbbells In Your Both Hands

Hold The Dumbell In Such A Way That The Elbow Is Facing Forward Now As Like The Shoulder Press Push The Dumbbells  Upwards And Rotate It To Horizontal And Slowly Get Back To The Normal Position

 Remember Breathing Process Should Be An Normal.

It Required Three Sets Which Include 12 Reps For The First Set 10 Reps For The Second Set And 8 Reps For The Third Reps

Dumbbell Front Raise

Which Is The Best Workout For Building Up A good Anterior Deltoid Which Means Building Up Front Shoulders

The Steps To Perform This Workout Are As Follows

• Take Up The Dumbbells Now Move  Left Hand/arms Towards forward By Holding Up The Dumbbells

 Same As The Right Hand So This Can Help You To Build A Good Shoulders

It Required Three Sets Which Include 12 Reps For The First Set 10 Reps For The Second Set And 8 Reps For The Third Reps

Dumbbell Side Raise

This is same as Dumbbell Front Raise but the Dumbbells Is Raised  Sideways

So This Can Be Performed While Sitting As Well As While Standing

Also, this will also Affect Your Back Of The Shoulders And Build A Good And Wider Shoulders

 The Total Set s Required is 3 And The First Set Will Be 12, The Second Rep Will Be 10 And The Third Reps Will Be 8

 Shrugs

Shrugs Is The Best Workout For Building The Strength Of Your Back, Neck And The Shoulders.

Steps To Perform The Workout

• First Of All Take The Dumbell In Your Hands
• Now Slowly Slowly Pull Shoulders Upwards By Letting The Dumbbell In Your Hands 
• As Soon As You Go Up Hold The Position For A Second

It Required Three Sets Which Consists of 15 Reps For The First Sets  12 Reps For The Second Set And The 10 Reps For The Third Set

Note:- Always Increase The Weight In Every Set

            Take The Rest Between The Sets

            Take The Diet Regularly

             Take One Day Rest In Week

            Be Hydrated

NOTE:- INCREASE WEIGHT IN EVERY SET

THANK YOU FOR READING:- Gym workout plan - Part 3

PREVIOUS POST:-   Gym Workout Plan - Part 2 

WANT TO SUBSCRIBE(CLICK HERE)