GYM TIME PT

Complete 🏋️‍♀️

Chest & abs, complete workout 🏋️‍♀️

All the sets and reps are included

Chest, shoulders & Triceps.
Complete workout, all the sets and reps are included.

Complete LEGS Workout 🏋️‍♀️
All the sets and reps are included

Biceps, back, & abs. Complete workout

All the sets and reps are included.

Week 1 - Day 3 Clean Bulk Plan
Legs

I have Created a 5 Month workout Plan, Called CLEAN BULK, this plan is all about weightlift and Maximum Muscle gain while LOSING BODY FAT,

For me the most important is a correct form of exercising, mind muscle connection and off course RESULT. I don’t care about the weight, how much weight I can LIFT or MOVE. All I care about RESULT

Week 1 - Day 2 Clean Bulk Plan
Arms & Back

I have Created a 5 Month workout Plan, Called CLEAN BULK, this plan is all about weightlifting and Maximum Muscle gain while LOSING BODY FAT,

For me the most important is a correct form of exercising, mind muscle connection and off course RESULT. I don’t care about the weight, how much weight I can LIFT or MOVE. All I care about RESULT

Week 1 - Day 1 Clean Bulk Plan
Chest & Shoulders

I have Created a 5 Month workout Plan, Called CLEAN BULK, this plan is all about weightlifting and Maximum Muscle gain while LOSING BODY FAT,

For me the most important is a correct form of exercising, mind muscle connection and off course RESULT. I don’t care about the weight, how much weight I can LIFT or MOVE. All I care about RESULT

Barbell narrow squat
Purpose of this exercise is to build mass and strength in the legs, especially the thighs, including gluteal region (buttocks) and hamstring, but are primarily for developing all four head of the quadriceps.
Customised Training Plan
www.gymtimept.com
YouTube
https://www.youtube.com/channel/UCLlvoj3x7vHuyk5Dlkn4_ag
Facebooke
https://www.facebook.com/gymtimept
Instagram
https://www.instagram.com/gymtimept/
Plan

at and
1- ResistanceBand 5x25
2- ResistanceBand 4x12
3- ResistanceBand 4x12
4- ResistanceBand 4x10
5- ResistanceBand 4x12
6- ResistanceBand 4x12

1- Resistance Band 4x12
2- Resistance Band High 2x12
3- Resistance Band Low 4x12
4- Wide 5x12
5- Narrow 5x12

at and
.
Supper setting bicep and tricep
1- RB 5x25
2- RB 5x25
3- RB 4x25
4- RB Bicep curl, rope 4x25
Back workout
1- RB Lat pull wide grip 4x25
2- RB Lat pull double D grip 4x25
3- RB Bent over row 5x25

Cable bicep curl, wide grip

Purpose of this exercise is to build mass and strength in the biceps areas: This exercise focuses the effort on the biceps brachii and works the muscle intensely.

Customised Training Plan
www.gymtimept.com
YouTube
https://www.youtube.com/channel/UCLlvoj3x7vHuyk5Dlkn4_ag
Facebook
https://www.facebook.com/gymtimept
Instagram
https://www.instagram.com/gymtimept/
Plan

3x5 Leg curl machine
Purpose of this exercise is to build mass and strength in the legs, This exercise works the hamstring group and gastrocnemius and deeper.
Holding the weight in an isometric position for a short time and then continuing the exercise, dramatically increases the intensity of the workout and of course improves your strength and muscle size over time."
Customised Training Plan
www.gymtimept.com
YouTube
https://www.youtube.com/channel/UCLlvoj3x7vHuyk5Dlkn4_ag
Facebooke
https://www.facebook.com/gymtimept
Instagram
https://www.instagram.com/gymtimept/
Plan

Leg extension machine
Purpose of this exercise is to build mass and strength in the quadriceps: this is the best exercise for isolating the quadriceps and it works for all four head of the quadriceps.
Customised Training Plan
www.gymtimept.com
YouTube
https://www.youtube.com/channel/UCLlvoj3x7vHuyk5Dlkn4_ag
Facebooke
https://www.facebook.com/gymtimept
Instagram
https://www.instagram.com/gymtimept/
Plan

Lat Pulldown, Multi-grip Bar

Purpose of this exercise is to build mass and strength in the Back (latissimus dorsi)This exercise develops the bulk of the back. It mainly works the upper and central fibres of the latissimus dorsi. The middle and lower portions of the trapezius, the rhomboids, the biceps brachii, the brachialis, and, to a lesser extent, the pectorals also contract.
Customised Training Plan
www.gymtimept.com
YouTube
https://www.youtube.com/channel/UCLlvoj3x7vHuyk5Dlkn4_ag
Facebook
https://www.facebook.com/gymtimept
Instagram
https://www.instagram.com/gymtimept/
Plan

Cable bicep curl

Purpose of this exercise is to build mass and strength in the biceps areas: This exercise focuses the effort on the biceps brachii and works the muscle intensely.

Customised Training Plan
www.gymtimept.com
YouTube
https://www.youtube.com/channel/UCLlvoj3x7vHuyk5Dlkn4_ag
Facebook
https://www.facebook.com/gymtimept
Instagram
https://www.instagram.com/gymtimept/
Plan

Dumbbell rotation curl, alternating

Purpose of this exercise is to build mass and strength in the biceps areas: This exercise primarily uses the brachioradiallis (long supinator), biceps brachia, and anterior deltoid, and to a lesser extent the coracobrachialis and clavicular head of the pectoralis major.
Customised Training Plan
www.gymtimept.com
YouTube
https://www.youtube.com/channel/UCLlvoj3x7vHuyk5Dlkn4_ag
Facebook
https://www.facebook.com/gymtimept
Instagram
https://www.instagram.com/gymtimept/
Plan

Barbell clean and press
Purpose of this exercise is to build mass and strength. This exercise works for the whole body mainly in the deltoid, legs, gluts as well as the anterior deltoid, the clavicular head of the pectoralis major, triceps brachii, trapezius, and serratus anterior.

Customised Training Plan
www.gymtimept.com
YouTube
https://www.youtube.com/channel/UCLlvoj3x7vHuyk5Dlkn4_ag
Facebooke
https://www.facebook.com/gymtimept
Instagram
https://www.instagram.com/gymtimept/

Plan

6-ways shoulder raise
This is an amazing shoulder exercise you can use as a warm-up or finisher, then pump you get from this excises is crazy and you will love it.

This exercise uses the middle deltoid and the anterior deltoid, the three divisions of the deltoid create a multipennate muscle whose different fibre directions converge on the humerus. Their function is to support relatively heavyweight and move the rams through its full range of motion with percision.

Customised Training Plan
www.gymtimept.com
YouTube
https://www.youtube.com/channel/UCLlvoj3x7vHuyk5Dlkn4_ag
Facebooke
https://www.facebook.com/gymtimept
Instagram
https://www.instagram.com/gymtimept/

Plan

Cable seated chest fly

Purpose of this exercise is to build mass and strength in the Chest. This is an excellent exercise for working the pectoralis major muscles. Sets with a lot of reps allow you to pump the muscle well.
Customised Training Plan
www.gymtimept.com
YouTube
https://www.youtube.com/channel/UCLlvoj3x7vHuyk5Dlkn4_ag
Facebooke
https://www.facebook.com/gymtimept
Instagram
https://www.instagram.com/gymtimept/
Plan

3x5 Leg press machine
Purpose of this exercise is to build mass and strength in the legs, especially the thighs, including gluteal region (buttocks).
Holding the weight in an isometric position for a short time and then continuing the exercise, dramatically increases the intensity of the workout and of course improves your strength and muscle size over time.
Foot placing: feet high on the footplate, strong use of the gluteal muscle and hamstring; Foot low on the footplate strong use of the quadriceps; foot apart on the footplate, strong use of the adductor muscle and also quadriceps; foot close on the footplate, together with strong use of the quadriceps."
Customised Training Plan
www.gymtimept.com
YouTube
https://www.youtube.com/channel/UCLlvoj3x7vHuyk5Dlkn4_ag
Facebooke
https://www.facebook.com/gymtimept
Instagram
https://www.instagram.com/gymtimept/
Plan

Lat Pulldown, Underhand wide grip

Purpose of this exercise is to build mass and strength in the Back (latissimus dorsi)This exercise develops the bulk of the back. It mainly works the upper and central fibres of the latissimus dorsi. The middle and lower portions of the trapezius, the rhomboids, the biceps brachii, the brachialis, and, to a lesser extent, the pectorals also contract.
Customised Training Plan
www.gymtimept.com
YouTube
https://www.youtube.com/channel/UCLlvoj3x7vHuyk5Dlkn4_ag
Facebook
https://www.facebook.com/gymtimept
Instagram
https://www.instagram.com/gymtimept/
Plan

5-1 Dumbbell bicep curl

Purpose of this exercise is to build mass and strength in the biceps areas: This exercise mainly contract the biceps brachii, brachilis and to a lesser degree, the brachioradialis, pronator teres, and the wrist flexor group.
Holding the weight in an isometric position for a short time and then continuing the exercise, dramatically increases the intensity of the workout and of course improves your strength and muscle size over time."
Customised Training Plan
www.gymtimept.com
YouTube
https://www.youtube.com/channel/UCLlvoj3x7vHuyk5Dlkn4_ag
Facebook
https://www.facebook.com/gymtimept
Instagram
https://www.instagram.com/gymtimept/
Plan

3x10 Dumbbell bicep curl

Purpose of this exercise is to build mass and strength in the biceps areas: This exercise primarily uses the brachioradiallis (long supinator), biceps brachia, and anterior deltoid, and to a lesser extent the coracobrachialis and clavicular head of the pectoralis major.
Holding the dumbbells in an isometric position for a short time and then continuing the exercise, dramatically increases the intensity of the workout and of course improves your strength and muscle size over time."
Customised Training Plan
www.gymtimept.com
YouTube
https://www.youtube.com/channel/UCLlvoj3x7vHuyk5Dlkn4_ag
Facebook
https://www.facebook.com/gymtimept
Instagram
https://www.instagram.com/gymtimept/
Plan

Floor Lat Pull |the purpose of this exercise is to build mass and strength in the Back (latissimus dorsi) this exercise develops the bulk of the back. It mainly works the upper and central fibres of the latissimus dorsi. The middle and lower portions of the trapezius, the rhomboids, the biceps brachii, the brachialis, and, to a lesser extent, the pectorals also contract.
Customised Training Plan
www.gymtimept.com
YouTube
https://www.youtube.com/channel/UCLlvoj3x7vHuyk5Dlkn4_ag
Facebooke
https://www.facebook.com/gymtimept
Instagram
https://www.instagram.com/gymtimept/

Plan

Leg curl machine
Purpose of this exercise is to build mass and strength in the legs, This exercise works the hamstring group and gastrocnemius and deeper.
Customised Training Plan
www.gymtimept.com
YouTube
https://www.youtube.com/channel/UCLlvoj3x7vHuyk5Dlkn4_ag
Facebooke
https://www.facebook.com/gymtimept
Instagram
https://www.instagram.com/gymtimept/
Plan