{"id":447,"date":"2026-02-04T08:00:56","date_gmt":"2026-02-04T08:00:56","guid":{"rendered":"https:\/\/abouthealthfitness.com\/?p=447"},"modified":"2026-02-04T08:00:56","modified_gmt":"2026-02-04T08:00:56","slug":"full-week-gym-workout-plan-perfect-plan-for-best-results-symmetrical-development","status":"publish","type":"post","link":"https:\/\/abouthealthfitness.com\/?p=447","title":{"rendered":"Full Week Gym Workout Plan | Perfect Plan for Best Results | Symmetrical Development |"},"content":{"rendered":"<p><iframe loading=\"lazy\" width=\"480\" height=\"270\" src=\"\/\/www.youtube.com\/embed\/tkqdqE2I3fs\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<p>#gym #gymworkout #workoutplan #symmetrical<\/p>\n<p>Full Week Workout Plan<br \/>\n&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;<br \/>\nMonday          &#8211;     Chest<br \/>\nTuesday.         &#8211;     Back<br \/>\nWednesday    &#8211;     Arms (Bicep \/ Tricep)<br \/>\nThursday        &#8211;     Abs &#038; Forearm<br \/>\nFriday.             &#8211;     Shoulder<br \/>\nSaturday         &#8211;     Legs<br \/>\nSunday            &#8211;     Rest<\/p>\n<p>MONDAY  &#8211; CHEST WORKOUT<br \/>\n&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;-<br \/>\n1) FLAT BENCH PRESS<br \/>\n2) INCLINE BARBELL BENCH PRESS<br \/>\n3) PEC DECK FLY MACHINE<br \/>\n4) HIGH CABLE CHEST FLY<br \/>\n5) INCLINE DUMBBELL FLY<\/p>\n<p>TUESDAY &#8211; BACK WORKOUT<br \/>\n&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;-<br \/>\n1) WIDE GRIP LAT PULL DOWN<br \/>\n2) CLOSE GRIP LAT PULL DOWN (UNDER HAND GRIP)<br \/>\n3) CABLE ROW<br \/>\n4) BARBELL BENT OVER ROW<br \/>\n5) HYPEREXTENSION<\/p>\n<p>WEDNESDAY &#8211; ARMS WORKOUT<br \/>\n( BICEP \/ TRICEP )<br \/>\n&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8211;<br \/>\n1) BICEP CURLS<br \/>\n2) INCLINE BICEP CURL (45 DIGREE)<br \/>\n3) HAMMER CURL<br \/>\n4) STRAIGHT BAR TRICEP PUSH DOWN<br \/>\n5) SEATED DUMBBELL TRICEP EXTENSION<br \/>\n6) CLOSE GRIP BENCH PRESS<\/p>\n<p>THURSDAY &#8211; ABS AND FOREARM<br \/>\n&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;-<br \/>\n1) CRUNCHES<br \/>\n2) VERTICAL LEG RAISES<br \/>\n3) ALTERNATE HEEL TOUCHES<br \/>\n4) PLANK<br \/>\n5) BARBELL REVERSE WRIST CURL<br \/>\n6) BARBELL WRIST CURL<\/p>\n<p>FRIDAY &#8211; SHOULDER WORKOUT ( DELTOID )<br \/>\n&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;-<br \/>\n1) SEATED DUMBBELL SHOULDER PRESS<br \/>\n2) SHOULDER LATERAL RAISE<br \/>\n3) FRONT RAISES<br \/>\n4) SEATED REVERSE FLY ON MACHINE<br \/>\n5) SHRUGS<\/p>\n<p>SATURDAY &#8211; LEGS WORKOUT<br \/>\n&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;<br \/>\n1) SMITH MACHINE SQUAT<br \/>\n2) LEG PRESS<br \/>\n3) LEG EXTENSION<br \/>\n4) LYING LEG CURLS<br \/>\n5) STANDING CALF RAISES<\/p>\n<p>SUNDAY &#8211; REST<\/p>\n","protected":false},"excerpt":{"rendered":"<p>#gym #gymworkout #workoutplan #symmetrical Full Week Workout Plan &#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212; Monday &#8211; Chest Tuesday. &#8211; Back Wednesday &#8211; Arms (Bicep \/ [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":448,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-447","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v17.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/abouthealthfitness.com\/?p=447\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Full Week Gym Workout Plan | Perfect Plan for Best Results | Symmetrical Development | - Health &amp; 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