30 Days Schedule at gym

30 Days Gym Workout

1. TRAINING

• UPPER
• LOWER
• ABDOMINAL

1.UPPER :-

• CHEST
• BICEPS
• SHOULDERS
• TRICEPS
• BACK

1. CHEST :- 

• BENCH PRESS
• INCLINE BENCH PRESS
• DECLINE BENCH PRESS
• DUMBBELL FLY
• LYING FLY

      2. BICEPS :-

• BARBELL BICEP CURL
• DUMBBELL BICEP CURL
• ALTERNATE INCLINE CURL
• ALTERNATE BICEP CURL

      3. SHOULDERS :-

• BARBELL FRONT RAISER
• BARBELL UPRIGHT ROWS
• DUMBBELL FRONT RAISES
• BARBELL SHRUGS
• DUMBBELL LATERAL RAISES
• LYING REAR LATERAL RAISES
• SHOULDER PRESS

      4.TRICEPS :- 

• Close Grip Bench Press
• Decline Triceps extension
• Band Push down
• Lying Triceps Extension
• Dips for triceps
• Band Triceps Extension
• Diamond Pushup

     5.BACK :-

• BARBELL DEAD LEFT
• WIDE GROUP PULL UP
• STANDING T- BAR ROW
• WIDE GRIP SEATED CABLE ROW
• REVERSE GRIP MACHINE ROW
• CLOSE GRIP PULL DOWN   
• SINGLE HAND DUMBBELL ROW

2.LOWER :-

1. THIGH
2. CALVES

      1.THIGH :- 

• BARBELL FULL SQUAT
• DUMBBELL SQUAT
• LEG PRESS

     2. CALVES :-

• DUMBBELL WALKING LUNGE
• LEG LIFT 

3.ABDOMINAL :-

• CROSS BODY CRUNCH
• CRUNCHES
• CRUNCHES WITH LEGS ON SUITABILITY BALL
• DECLINE CRUNCH
• DUMBBELL SIDE BEND
• WEIGHT CRUNCH
• WEIGHTED LEG RAISE