Weekly Gym & Diet Plan
Weekly Gym Plan
Age: 22 years
Height: 185 cm
Weight: 73 kg
Focus Areas: Chest and Shoulders
Monday: Chest + Triceps
- Bench Press – 4 sets of 8-12 reps
- Incline Dumbbell Press – 3 sets of 10 reps
- Chest Fly – 3 sets of 12 reps
- Triceps Pushdown – 3 sets of 10-12 reps
- Overhead Triceps Extension – 3 sets of 12 reps
Tuesday: Shoulders + Traps
- Overhead Shoulder Press – 4 sets of 8-10 reps
- Lateral Raises – 3 sets of 12 reps
- Front Raises – 3 sets of 12 reps
- Shrugs – 4 sets of 15 reps
Wednesday: Back + Biceps + Forearms
- Pull-Ups or Lat Pulldowns – 4 sets
- Barbell Rows – 3 sets of 10 reps
- Dumbbell Curls – 3 sets of 10 reps
- Hammer Curls – 3 sets of 12 reps
- Wrist Curls – 3 sets of 15 reps
Thursday: Upper Body (2 Exercises Each Muscle)
- Bench Press – 3 sets
- Overhead Press – 3 sets
- Barbell Rows – 3 sets
- Lat Pulldown – 3 sets
- Lateral Raises – 3 sets
- Curls – 3 sets
Friday: Rest + Light Cardio
- 20–30 min brisk walk or cycling
Saturday: Legs + Abs
- Squats – 4 sets of 10 reps
- Leg Curls – 3 sets
- Lunges – 3 sets
- Leg Raises – 3 sets
- Planks – 3 rounds
- Russian Twists – 3 sets
Sunday: Rest + Light Cardio
- 20–30 min walk, stretching
1800-Calorie Diet Plan
Breakfast (Morning):
- 3 Boiled Eggs
Snack (Mid-Morning):
- 100g Boiled Black Channa
- 100g Plain Buffalo Milk Yogurt
Lunch (1 PM):
- 1 Whole Wheat Roti
- 100g Boiled Chicken Breast
- Salad (Cucumber, Onion, Tomato – No Dressing)
Pre-Gym Snack:
- 2 Bananas
- 100g Mango
Dinner:
- 1 Whole Wheat Roti
- 20g Daal or Sabzi (Vegetables)
- 5 Almonds
- 150g Buffalo Milk
Additional Snack:
- 50g Peanuts (without shell)
Total Approximate Nutrition:
- Calories: 1676 kcal
- Protein: 94g
- Carbohydrates: 171g
- Fats: 68g
