Two Body Parts A Day Workout Plan | Full Week Workout Plan At Gym

Summary

Welcome to the Fitness Hindi YouTube channel. Today's video focuses on how to test your muscles in one session, aiming to help you improve fitness. The video suggests a workout routine involving six days of exercise with one rest day, starting with 8-10 minutes of warm-up and progressing through sets of 12 reps with increasing weight. It covers exercises for chest, back, shoulders, and biceps, with tips for using machines or alternatives like dumbbells. The video also emphasizes the importance of rest, hydration, and seeking guidance from a trainer or friend. It concludes with a reminder to like, share, and subscribe for more fitness content.

Takeaways

• 🏋️‍♂️ Start with a warm-up of 8-10 minutes before beginning the workout.
• 🔁 Aim for six workout days and one rest day per week.
• 💪 Perform 3 sets of 8-12 reps for each exercise, increasing the weight after each set.
• 🍵 Stay hydrated by drinking water between sets.
• 🏋️‍♀️ Include exercises for chest, back, and shoulders in the workout routine.
• 🤸‍♂️ Begin chest workouts with flat bench press, followed by incline bench press and dumbbell flyes.
• 🧘‍♂️ For back workouts, perform exercises like bent-over rows, single-arm rows, and deadlifts.
• 🤸‍♀️ Shoulder workouts should include exercises like cable lateral raises, upright rows, and military press.
• 🧗‍♂️ Finish the workout with 8-10 minutes of stretching to cool down.
• 👥 Seek assistance from a trainer or a friend to ensure proper form and safety during the workout.

Q & A

What is the main topic of the video?

The main topic of the video is fitness, specifically focusing on how to test a muscle group in one session.

What is the recommended workout frequency suggested in the video?

The video suggests working out six days a week and resting one day.

How long should the warm-up session be before starting the workout?

The warm-up session should be 8 to 10 minutes long.

What is the recommended rest period between sets?

The recommended rest period between sets is 1 to 2 minutes.

What is the first exercise mentioned in the chest workout routine?

The first exercise mentioned in the chest workout routine is the flat bench press.

What is an alternative exercise if the cable crossover machine is not available?

If the cable crossover machine is not available, one can perform dumbbell flies as an alternative.

How many sets and reps are recommended for the inverted bench exercise?

For the inverted bench exercise, it is recommended to do three sets of 8 to 12 reps.

What is the first exercise in the shoulder workout routine?

The first exercise in the shoulder workout routine is the dumbbell side raise.

What is the recommended number of sets and reps for the landmine push-up exercise?

For the landmine push-up exercise, it is recommended to do three sets of 8 to 12 reps.

What is the advice given for the bicep workout routine?

The advice for the bicep workout routine includes starting with a double warm-up set, and then performing exercises like preacher curls, concentration curls, and hammer curls.

What is the importance of subscribing to the channel as mentioned in the script?

Subscribing to the channel is mentioned as a way to stay updated with the latest fitness content and workouts shared by the channel.