Weekly gym workout plan Yatinder Singh is an Indian bodybuilder

Click on the picture and start play gym music 


This video mentioned above is a gym motivational song from a youtube playlist which is also important and works as a motivator.

Weekly gym workout plan

Here is a muscle gain workout plan for you as part of your weekly workout plan. These include Day 01 - Chest Workout and Triceps Workout

We offer you a full week of workout plans that include exercises, sets and repetitions and the right techniques to perform them. Anyone can follow it; Beginner, intermediate or advanced. The intensity of the workout should be considered according to one's ability.

In this video, Day 01 explains where we are doing chest and triceps training.


Exercise 01: Inline Bench Press
4 sets
First set: 15 repetitions
Second set: 10 repetitions
Third and fourth sets: 8-10 repetitions

Exercise 02: Flat Bench Dumbbell Hammer Press
3 sets
First set: 10-12 repetitions
Second and third sets: 6-8 repetitions

Exercise 03: Incline bench dumbbell fly
3 sets
First set: 10-12 repetitions
Second and third sets: 12-15 repetitions

Exercise 04: Flat bench press
2 sets (superset)
First set: 12 repetitions
Second set: 12 repetitions

Exercise 05: Cross Bench Dumbbell Pullover (Superset)
2 sets
First set: 12 repetitions
Second set: 12 repetitions

Exercise 06: Tricep Rope Pushdown
4 sets
First set: 15 repetitions
Second set: 10-12 repetitions
Third and fourth sets: 8-10 repetitions

Exercise 07: Late Tricep Extension
3 sets
First set: 10-12 repetitions
Second and third sets: 10-12 repetitions

I shared the perfect workout and tips to lose weight for 21 days. Workout and follow these tips consistently and you will surely be able to achieve the goal of losing fat.

 Out of 10 people, 2 have back pain due to an injury, but 8 people have some common causes such as incorrect posture, weak core muscles, tight hamstring, and gluteus muscles, lack of flexibility, and left and right imbalance. Body.

So in this video 8 exercises are mentioned which will increase flexibility, help to strengthen muscles, which will improve body posture. It only takes 10 minutes to do these exercises and you can do it anywhere. 

Here are the exercises:

1) Wall slide - 15 times
2) Standing hip extension and abduction - repeat 15 times on each leg
3) Buttock flexor - repeat 10-12 times on each leg
4) Cobra Pose - 10-12 repetitions
5) Cats and camels - 10-12 times
6) Kneel Superman - 20 times
7) False Hyper Extension - 15 times
8) Glue Bridge - 15 times

I'm writing and then showing some of the best exercises that specifically target the shoulder/deltoid muscles. I've shared some of my personal favorite exercises that you can incorporate into your shoulder workout.

Always make sure to start with a warm-up as I always mention. This reduces the chances of injury during workouts / heavy lifting.


Dumbbell Press
10-12 repetitions
4 sets

Overhead Press / Military Press
10-12 repetitions
3 sets

Both arms are dumbbell side lateral
15 repetitions
3 sets

Front cable lift
15 repetitions
3 sets

Both arms are rear lateral only
20 repetitions
3 sets

Barbell shrugs
20 repetitions
3 sets

These exercises will help achieve perfect rounded and defined shoulders and reduce the chances of proper technique injury.

Everyone wants bigger and bigger biceps and works hard to train them. However, most people are not aware of some important things to keep in mind while practicing, which I explained in the video.

In addition to the 5 best bicep exercises, you will also be able to get some important tips to target biceps properly and accurately. Following these strategies will maximize the benefits and reduce the chances of injury.

Exercises for the biceps:
1) Barbell Preacher Curl 12 inches - 3 sets of 12 repetitions ৷
2) Standing Dumbbell Preacher Curl - 3 sets of 12 repetitions
3) Standing barbell curl 16 inches - 3 sets of 8-12 repetitions
4) Curl one arm lying down - 3 sets of 15 repetitions
5) Hammer Curl - 3 sets of 10-12 repetitions

We all know that squats are the mother of all exercises and one of the best composite movements that help to develop strong legs. In addition, it improves lung function, helps in core stability, strengthens joints, and so on.

Therefore, this workout routine consists of 4 different types of squats to target the muscles from each angle. 

1) Front squat
2) Sumo squats
3) Squat
4) Frog squat

Almost everyone wants to get a big weapon. For this, biceps and triceps training with proper technique, repetition and set are important and maximum results can be obtained by following the right schedule.

This video explains the combination of exercises, techniques, and workout patterns so that bicep and tricep training can be given together in one day. Follow the schedule to get those big weapons.


Here are the 10 best home exercises that you can follow to reduce your belly fat in less than a month. You do not need any equipment or any special space for this exercise. You can easily do this in your home, in the park, or even on vacation. The workout should not take more than 15-20 minutes to complete and so you do not have to plan for a specific time.
Follow this in 3 weeks and you will definitely start getting results.
These are simple and effective exercises that will help you in muscle conditioning, toning your body, reducing your belly and whole-body fat, and improving joint mobility.

Weekly gym workout plan  Working:

1. Raise the upper knee - 3 sets of 10 repetitions on each leg

2. Jumping Jack - 3 sets of 10 repetitions

3. Mountain climbing - 3 sets of 10 repetitions on each leg

4. Barpiece - 3 sets of 5 repetitions

5. Squats - 3 sets of 10 repetitions

6. Plank Walk - 3 sets of 10 repetitions

7. Increase false hip - 3 sets of 15 repetitions

8. Push-ups - 3 sets of 8 repetitions

9. Butt kick - 3 sets of 10 repetitions on each leg

10. Raise the legs - 3 sets of 10 repetitions


How to get the big top book. Here are the 5 best upper chest workouts with some essential tips to build chest muscles. To get the full pecs, do this big chest workout twice a week.


I shared this 10-minute abs workout that you can follow. This will definitely give your core a great burn and help you get 6 pack abs.

Here are the exercises are shown in the article:

  •   Lifts the legs with scissors
  •   Leg tension crunches
  •   Plank leg lift
  •   Circle of feet
  •    knee up
  •   They crunch
  •   Extend both legs to raise the single leg
  •   Above and above
  •   Sideboard
  •   Knee grip crunches
  •   Jumping kick
  •   Russian twist

Weekly gym workout plan  5 best exercises for wide back

For a good and perfect physique, one needs a wide and torn back. For this, you have to hit your lats, which is very important. The tapering that everyone seeks, including muscle, is possible through the development of the right latitude.

This video explains 5 great exercises that you can add to your routine at least once a week to train the lats so you can get a perfect back.

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Deadlift, as we all know, is a very useful exercise. It is a composite motion that involves multiple muscles and helps improve posture and build strength. However, these benefits can only be achieved if the deadlift is performed properly.

People are often at risk when it comes to deadlifts because they are not aware of some important things that should be kept in mind. In this video, I have explained the exact way to do a deadlift with 5 important points that you need to follow.

The exercises in this article and the video below are specifically for the lower abdomen. Lower Abs is a very problematic area. However, losing body fat requires a healthy diet and consistent exercise, which results in the loss of fat from the abs area. In addition, if these exercises are done regularly, it helps a lot in achieving the goal and burning belly fat.

Here’s another vlog of my huge shoulder workout and my fancy post-workout diet. I showed how I train my shoulders and what kind of exercises I include to get bigger shoulders.

Most people want to develop his/her chest. So, today I have attached another video by Indian Bodybuilder Yatinder Singh who is not only popular in India but all over the world.

Related Links:
Top 20 Chest Workout

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Weekly gym workout plan Yatinder Singh is an Indian bodybuilder

The 20 Most Effective Triceps Exercises

Top 20 Legs Day Workout | The Best Leg Exercises For Men and Women Booty

Top 20 Best Back Exercises with The Best Exercises for a Complete Back Workout

The Best Abs Workout

Top 10 Bodybuilding tips and motivation from Beginning to Advance Level for More Effective Step by Step Workouts plan

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