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hello friends welcome to buddy fitness full week gym workout plan for all the fitness target goals tips before we start in week six days workout take one day rest eight to ten minutes do body warm up before a workout do eight to twelve reps in each set increase the weight from set one to three take one to two minutes rest in each set take sip of water in some intervals 8 to 10 minutes do stretching after workout take help of trainer or friend for support monday workout 4 chest barbell flat bench press 3 sets of 8 to 12 reps barbell incline bench press 3 sets of 8 to 12 reps barbell decline bench press 3 sets of 8 to 12 reps pec dec fly 3 sets of 8 to 12 reps standing cable fly 3 sets of 8 to 12 reps high cable fly crossover three sets of eight to 12 reps low standing cable fly 3 sets of 8 to 12 reps [Music] tuesday workouts for back lots mid-back lower back lot pull down 3 sets of 8 to 12 reps seated cable row 3 sets of 8 to 12 reps deadlift three sets of eight to 12 reps bent over row 3 sets of 8 to 12 reps hyper extension 3 sets of 8 to 12 reps wednesday workout for biceps dumbbell bicep curl 3 sets of 8 to 12 reps [Music] close grippy z bar curl 3 sets of 8 to 12 reps he said bar preacher curl 3 sets of 8 to 12 reps [Music] dumbbell hammer preacher curl 3 sets of 8 to 12 reps dumbbell reverse curl 3 sets of 8 to 12 reps seated barbell wrist curl two sets of eight to 12 reps [Music] thursday workout for triceps and abs tricep bench tips 3 sets of 8 to 12 reps dumbbell overhead extension 3 sets of 8 to 12 reps [Music] pulley push down 3 sets of 8 to 12 reps [Music] dumbbell kickback 3 sets of 8-12 reps seat ups 3 sets of 15 to 20 reps bicycle crunches 3 sets of 15 to 20 reps [Music] incline straight leg and hip raise 3 sets of 15 to 20 reps hanging knee and leg raises 3 sets of 15 to 20 reps seated v sits three sets of 15 to 20 reps weighted russian twist three sets of 15 to 20 reps [Music] weighted sits ups three sets of 15 to 20 reps friday workout for shoulders deltoid and traps dumbbell side raise 3 sets of 8 to 12 reps dumbbell front raise 3 sets of 8 to 12 reps dumbbell shoulder press seated 3 sets of 8 to 12 reps front raise cable 3 sets of 8 to 12 reps reverse pec deck 3 sets of 8 to 12 reps face pulls 3 sets of 8 to 12 reps [Music] dumbbell shrugs 3 sets of 8 to 12 reps saturday workout for legs barbell squat 3 sets of 8 to 12 reps barbell lunges 3 sets of 8 to 12 reps hip thrust 3 sets of 8-12 reps leg press 3 sets of 8-12 reps leg extension three sets of eight to 12 reps laying leg curls 3 sets of 8 to 12 reps seated calf raise 3 sets of 8 to 12 reps sunday rest day rest time to rebuild muscles and continue on monday [Music] thank you for watching our video do like shares and don't forget to subscribe the channel