PERFECT BODY WORKOUT PLAN, BEST EXERCISES FOR EVERYONE

 PERFECT EXERCISE

PERFECT WEEKLY WORKOUT ROUTINE PLAN, BUILDING THE PERFECT BODY 

MONDAY

2 EXERCISES (CHEST AND TRICEPS)

WARM - UP

FOR CHEST

A.     FLAT BARBELL BENCH-PRESS

B.      INCLINE DUMBBELLS PRESS

C.      INCLINE BARBELL BENCH-PRESS

D.     SEATED MACHINE CHEST PRESS

FOR TRICEPS

A.     CLOSE GRIP BENCH PRESS

B.      ONE HAND DUMBBELL PRESS

C.      CABLE ROPE TRICEPS PUSS DOWN

D.     TRICEPS DIPS

TUESDAY

2 EXERCISES (BECK AND BICEPS)

WARM-UP

FOR BACK

A.     PULL UPS

B.      WIDE CABLE PULL DOWN

C.      SEATED CHAIN PULL

D.     YATES ROW

E.      T-BAR PULL

F.       ONE HAND

FOR BICEPS

A.     STANDING BARBELL BICEPS CURL

B.      INCLINE BENCH DUMBBELLS BICEPS CURL

C.      CHAIN BICEPS CURL

D.     SEATED ALTERNATING DUMBBELL CURL

WEDNESDAY

2 EXERCISES (SHOULDER AND LEG)

WARM-UP

FOR SHOULDER

A.      BARBELL OVERHEAD SHOULDER PRESS

B.      SEATED DUMBBELL SHOULDER PRESS

C.      DUMBBELL LATERAL RAISE

D.      REVERSE PEC DECK FLY

E.       MACHINE SHRUGS

FOR LEG

A.      SQUAT

B.      DUMBBELL LUNGES

C.      LEG EXTENSION

D.      DUMBBELLS STEP UP

E.       SEATED CALF RAISE

THURSDAY

2 EXERCISES (TRICEPS AND CHEST)

WARM-UP

FOR TRICEPS

A.     FLAT BENCH BARBELL TRICEPS

B.      STRAIGHT ARM CABLE (CHAIN) PULL-DOWN

C.      ONE ARM OVERHEAD EXTENSION

D.     BENCH DIP

FOR CHEST

A.     DECLINE BARBELL BENCH-PRESS

B.      FLAT DUMBBELLS PRESS

C.      INCLINE BARBELL BENCH-PRESS

D.     CABLE FLY

FRIDAY

2 EXERCISES (BICEPS AND BECK)

WARM-UP

FOR BICEPS

A.     STANDING BARBELL BICEPS CURL

B.      INCLINE BENCH HAMMER DUMBBELLS BICEPS CURL

C.      ALTERNATIVE HAMMER DUMBBELLS CURL

D.     PREACHER CURL MACHINE

FOR BACK

A.     DEAD LIFT

B.      NARROW PULL UPS

C.      NARROW CHAIN DOWN

D.     SEATED CABLE ROW

SATURDAY

2 EXERCISES (LEGS AND SHOULDER)

WARM-UP

FOR LEG

A.     SQUAT

B.      FRONT SQUAT

C.      LEG EXTENSION

D.     LEG PRESS

E.      ROMANIAN DEAD LIFT

F.       CALF RAISE

FOR SHOULDER

A.     BARBELL OVERHEAD SHOULDER PRESS

B.      FRONT BARBELL RISE

C.      MACHINE LATERAL RAISE

D.     BENT OVER DUMBBELL LATERAL RAISE

E.      STANDING DUMBBELLS SHRUGS

SUNDAY

REST

ALTERNATIVE

FOR TRICEPS

1.      DIAMOND PUSH-UPS

2.      STANDARD PUSH UP

3.      STANDING OVERHEAD CABLE TRICEPS EXTENSION

4.      ONE ARM CABLE (CHAIN) PULL DOWN

5.      45 DEGREE INCLINE DUMBBELLS CHEST PRESS

FOR CHEST

1.      DECLINE DUMBBELLS PRESS

2.      CHEST PRESS MACHINE

3.      DUMBBELL PULL OVER

4.      INCLINE BENCH DUMBBELLS FLY

5.      FLAT BENCH DUMBBELLS FLY

6.      DECLINE BENCH DUMBBELLS FLY

7.      FLAT BENCH MACHINE PRESS

FOR BICEPS

1.      INCLINE INNER BICEPS CURL

2.      ZIG ZAG BARBELL CURL

3.      WIDE GRIP STANDING BARBELL CURL

4.      HAMMER CURL

5.      OVERHEAD CABLE CURL

FOR SHOULDER

1.      FRONT PLATE RAISE

2.      PUSH PRESS

3.      CABLE CHIN PULL

4.      ONE ARM CABLE LATERAL RAISE

5.      ONE ARM DUMBBELL LATERAL RAISE

FOR LEG

1.      BARBELL LUNGES

2.      MACHINE SQUAT

3.      HAMSTRING CURLS

4.      WALKING DUMBBELL LUNGES

FOR BACK

1.      BAND BENT OVER ROW

2.      RENEGADE ROW

3.      WEIGHTED PULL UPS

4.      ROMANIA DUMBBELL DEAD LIFT

5.      INCLINE DUMBBELL ROW

6.      CHIN UP

7.      TRAP BAR DEAD LIFT

8.      BACK EXTENSION

9.      SUSPENSION TRAINER CHIN UP

10.  T-BAR ROW

11.  DUMBBELL ROW

Here we provide perfect workout routine for man, including all parts of the body. Monday to Saturday we do different exercise. Everybody needs a healthy diet plan and a healthy workout schedule. Exercise now a day become most important among youngsters. Most of the youngsters join gym once, some of the stay and some of the leave.

         Everybody cannot manage daily routine in the gym, but whatever time he spend in the gym, that’s time he need to do more efficient and perfect exercise. Here we provide best daily gym routine, also provide alternative body exercise for each body parts.

            Here we are not providing core exercise because core exercise is digest and huge topic, so maybe we cover that parts in the another blog. With chest we do triceps’s exercise, with beck we do biceps exercise, with leg we do shoulder exercise, every bodybuilder or fitness model follow this workout duo plan from Monday to Saturday. 

        If they start with chest’s exercise and finished with triceps exercise in Monday, so Thursday he needs to start with triceps exercise and finish with chest exercise. Obviously chest exercise need more time and chest’s muscle is big, but we need to train both body parts right?

            For shoulder and leg, some of the prepare leg and shoulder exercise at separate day and some of the prepare both exercise at the same day. But here we are counseling you that, you should exercise both at a same day. 

        At Wednesday you should start with shoulder exercise and end with leg exercise and at Saturday brings a little bit difference in your exercise routine, begins with legs exercise and ended with shoulder exercise. Everybody have different mindset and different body structure and muscle buildup process, but information provides in this article that helpful for all the fitness lovers.

            You should start with our described above exercise chart workout plan or you should build your own workout plan but most importantly please take a guidance of professional trainer or take a counseling from recognize coach. 

           You can stick with this workout plan or you may dislike some of the exercise in the describe above chart than you should split that exercise with alternative chart. Most important thing is you should only 4 exercise for each body part. Monday you should do 4 exercises of chest and 4 exercise of triceps, means you should do total 8 exercises in one day.

            Before starting exercise you should definitely do warm up. Warm up heat up your body parts so you can do easily exercise. Warm up maintain your muscles reliability. Before starting any parts exercise makes sure that you did warm up of that body parts. You should take a rest maximum 60 seconds and minimum 45 seconds between each set. 

        Resting time period effect on your body. So you should keep eyes on the time when you finish your set. Not spend time more than 60 seconds between sets. Keep hydrated your body; drink enough water after each exercise. And take enough supplements and pre-workouts for better results.

            Here we provide perfect exercise routine. Presently perfect exercises multiple choice available, but you need to select most effective among them. You can also do exercise at home by following these steps. 

        Now a day advance exercise plan available, but that’s planes are too costly and nothing but waste of time. You can also select your 10 best exercises from this plan. For perfect workout you should maintain your diet plan, meals, meals plan, vitamins, calories, carbohydrate, fat, supplements, pre-workout, post workout supplements, creatine and protein.

This plan also fulfills the requirements of best exercises for longevity. We can also provide this information in Hindi if you like it, we would love to do that. You can also call it perfect male body workout at home.

 Here we provide list of exercises, some of the you may not like. We will publish home workout plan and body fitness exercise at home article soon. Take a guidance of recognize coach for full body workout, workout plans, workout programs, home exercise program, daily exercise routine at home.

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