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Weekly Strength Training Routine

This document outlines a weekly workout plan that focuses on different body parts each day. On Mondays it is chest, triceps, and back day with exercises like bench press, cable flies, and pulldowns. Wednesdays target shoulders with dumbbell presses and raises. Thursdays are for lower body with squats, hamstring curls, and calf raises. The plan prescribes exercise selections, sets, reps, and rest periods to systematically work the entire body over the course of the week.

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Kevin Banks
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14 views3 pages

Weekly Strength Training Routine

This document outlines a weekly workout plan that focuses on different body parts each day. On Mondays it is chest, triceps, and back day with exercises like bench press, cable flies, and pulldowns. Wednesdays target shoulders with dumbbell presses and raises. Thursdays are for lower body with squats, hamstring curls, and calf raises. The plan prescribes exercise selections, sets, reps, and rest periods to systematically work the entire body over the course of the week.

Uploaded by

Kevin Banks
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

Day

Bodypart(s)

Exercise

Focus Point

Sunday

Deadlift

Warm Up

Back
(strength
training)



Monday










Tuesday





Cardio
Chest





Triceps




Back





Stairmaster
Flat Barbell Bench

Incline Dumbbell Bench
Incline Dumbbell Flies
Cable Flies
Decline Flies
Rope Pushdowns

Single Arm Tricep Extensions
Decline Dumbbell Skull Crushers
Straight Bar Pushdowns
Wide Grip Pulldowns

Close Grip Pulldowns
Bent Over Barbell Row

Seated Rows

Working Sets (add ten pounds each set


until failure)
Working sets
Low Intensity/Steady Pace
Warm Up
Working Sets
Working Sets
Working Sets (Slow and Controlled)
Working Sets
Working Sets
Warm Up
Working Sets
Working Sets
Working Sets
Working Sets
Warm Up (Slow and Controlled)
Working Sets
Working Sets
Warm Up
Working Sets
Working Sets

Sets X
Reps
2X10
6X1
3X5
45 Mins
2X12
4X8
4X8
4x8
4X8
4X8
1X15
4X8
4X10
4X10
4X10
2X12
4X10
4X10
2X12
4X10
4X8



Biceps



Wednesday








Thursday








Shoulders








Lower Body






T-Bar Row
Wide Grip Pullup
Dumbbell Curls

Standing One-Arm Dumbbell Curl Over
Incline Bench
Hammer Curls
Concentration Curls (On Knee)
Dumbbell Military Press

Dumbbell Front Raises
Dumbbell Lateral Raises
Bent Over Rear Delt Flies
Face Pulls
Barbell Shrugs

High Pulls
High Bar Squats



Front Squat
Hamstring Curls
One Leg Extensions
Calf Raises (Smith Machine)

Working Sets
Working Sets
Warm Up
Working Sets
Working Sets

4X8
3X8
2X12
4X10
4X8

Working Sets
Working Sets
Warm Up
Working Sets
Working Sets (Slow and Controlled)
Working Sets (Slow and Controlled)
Working Sets
Working Sets
Warm Up
Working Sets (Slow and Controlled)
Working Sets
Warm Up
Working Sets
Working Sets
Working Sets
Working Sets
Working Sets (Slow and Controlled)
Working Sets (Slow and Controlled)
Working Sets (Slow and Controlled)

4X10
4X8
2X12
4X8
4X10
4X10
4X8
4X10
2X12
6X8
4X8
4X10
2X8
2X4
2X8
2X5
5X8
5X10
5X12

Friday










Biceps




Triceps




Cardio

Standard Dumbbell Curls



One Arm Preacher Curls
Reverse Grip Barbell Curls
Cable Curls
Rope Pushdowns

Overhead Dumbbell Extensions
Triangle Bar Pushdowns
Reverse Grip Pushdowns
Stairmaster

Warm Up
Working Sets
Working Sets (Slow and Controlled)
Working Sets
Working Sets
Warm Up (Slow and Controlled)
Working Sets
Working Sets
Working Sets (Slow and Controlled)
Working Sets
Low Intensity/Steady Pace

2X12
4X10
4X8
4X8
4X10
2X12
4X10
4X10
4X8
4X10
45 Mins

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