Home Fitness Plans for Each Day

Monday Plan. Chest + Triceps + Abdomen
For chest:


1. Barbell bench press: 12 reps × 3 sets


2. Dumbbell fly: 12 reps × 3 sets


3. Push-up: 12 reps × 3 sets


For triceps:


1. Bench dip: 12 reps × 3 sets


2. Dumbbell triceps extension behind neck: 12 reps × 3 sets


3. Cable triceps pushdown: 12 reps × 3 sets


For abdomen:


1. Sit-up: 20 reps × 3 sets


2. Leg raise while lying on back: 20 reps × 3 sets



Tuesday: Rest



Wednesday Plan. Back + Biceps + Abdomen


For back:


1. Pull-up: 12 reps × 3 sets


2. Lat pulldown in front of neck: 12 reps × 3 sets


3. Seated row: 12 reps × 3 sets


For biceps:


1. Barbell curl: 12 reps × 3 sets


2. Incline curl: 12 reps × 3 sets


3. Dumbbell biceps curl with palm up: 12 reps × 3 sets


For abdomen:


1. Sit-up: 20 reps × 3 sets


2. Leg raise while lying on back: 20 reps × 3 sets



Thursday: Rest



Friday Plan. Legs + Shoulders + Abdomen


For legs:


1. Barbell squat: 12 reps × 3 sets


2. Bent-over leg curl: 12 reps × 3 sets


3. Seated leg extension: 12 reps × 3 sets


For shoulders:


1. Dumbbell seated press: 12 reps × 3 sets


2. Barbell shoulder press behind neck: 12 reps × 3 sets


3. Lateral raise with dumbbells: 12 reps × 3 sets


For abdomen:


1. Sit-up: 20 reps × 3 sets


2. Leg raise while lying on back: 20 reps × 3 sets



Saturday: Rest


Sunday: Rest


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