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Weekly Workout Plan: Strength Training

The document outlines a weekly workout schedule and exercises for each day. Sunday focuses on chest, biceps, and abs exercises for 1 hour. Monday targets shoulders, triceps, and abs for 1 hour. Tuesday works the back and abs, doing all back exercises, for 1 hour. Wednesday is a rest day. Thursday repeats the chest, biceps, and abs workout from Sunday. Friday and Saturday are rest days. Each exercise lists the target muscle group and sets reps to aim for.

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Justin Jendrick Nocillado
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© Attribution Non-Commercial (BY-NC)
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34 views1 page

Weekly Workout Plan: Strength Training

The document outlines a weekly workout schedule and exercises for each day. Sunday focuses on chest, biceps, and abs exercises for 1 hour. Monday targets shoulders, triceps, and abs for 1 hour. Tuesday works the back and abs, doing all back exercises, for 1 hour. Wednesday is a rest day. Thursday repeats the chest, biceps, and abs workout from Sunday. Friday and Saturday are rest days. Each exercise lists the target muscle group and sets reps to aim for.

Uploaded by

Justin Jendrick Nocillado
Copyright
© Attribution Non-Commercial (BY-NC)
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd

Sunday Monday Tuesday Wednesda Thursday Friday Saturday

Chest/Bicep/Ab Shoulder/Tricep/Ab Back/Abs(all Rest Chest/Bicep/Abs Rest Rest


s s exercise)
Time: 1hr
Time: 1hr Time: 1hr Time: 1hr

Chest Repetition Set


Incline Bench Press 12-15 5-7
Incline Dumbbell Press 12-15 5-7
Bench Press 12-15 5-7
Dumbbell Bench Press 12-15 5-7
Dumbbell Fly 12-15 5-7
Pullover(Plate)

Bicep
Standing Barbell Curl 12-15 5-7
Hammer curl Back
12-15 5-7
Wide-Grip Lat Pulldown 12-15 5-7
One Arm Dumbbell Curl 12-15 5-7
Underhand Cable Pulldown 12-15 5-7
Shoulder
Barbell Shoulder Press 12-15 5-7 V – Bar Pulldown 12-15 5-7
Dumbbell Press 12-15 5-7 5-7
One-arm Dumbbell Row 12-15
Dumbbell Lateral Raise 12-15 5-7
Barbell Upright Rows 12-15 5-7 Seated Cable Rows 12-15 5-7
Dumbbell Shrug 12-15 5-7
Abdominals
Tricep
Standing Dumbbell Extension 12-15 5-7 Seated Barbell Twist 5-10mins
Pushdown – V bar 12-15 5-7 30-50 3-5
Seated Flat Bench Leg Pull
Dumbbell Kickback 12-15 5-7
in
Kneeling Cable Triceps Extension 12-15 5-7
Decline Sit up 50-100 3

Bicycle Crunches 20-30 3-5

Bent-Knee Hip Raise 20-30 3-5

Crunch-Hands Overhead 20-30 3-5

Cross-Body Crunch 20-30 3-5

Flat Bench Leg Pull-in(Lie) 20-30 3-5

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