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Weekly Athletic Workout Plan PDF

The document outlines a 4 day workout program that focuses on different body parts each day. Monday works on chest and back with 5 chest and 4 back exercises in 3 sets of 12 reps each. Tuesday targets arms with 5 triceps and 4 biceps exercises in the same rep scheme. Thursday works legs and shoulders with 5 legs and 5 shoulder exercises also in 3 sets of 12 reps. Friday is a cardio day that also works the abs. The program instructs doing cardio even for short durations and emphasizes consistency.

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Gael Hernandez
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27 views2 pages

Weekly Athletic Workout Plan PDF

The document outlines a 4 day workout program that focuses on different body parts each day. Monday works on chest and back with 5 chest and 4 back exercises in 3 sets of 12 reps each. Tuesday targets arms with 5 triceps and 4 biceps exercises in the same rep scheme. Thursday works legs and shoulders with 5 legs and 5 shoulder exercises also in 3 sets of 12 reps. Friday is a cardio day that also works the abs. The program instructs doing cardio even for short durations and emphasizes consistency.

Uploaded by

Gael Hernandez
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

Workout Program

Do every time cardio even if it is 10 or 50 minutes !

Monday : Big Body Day !

Cardio, Chest and Back Weight

Chest :

1. Barbell Bench Press  3 sets of 12


2. Neutral Grip Machine Chest : 3 sets of 12
3. Machine chest fly : 3 sets of 12
4. Overhand Grip Machine : 3 sets of 12
5. Unilateral High Cable Fly : 3 sets of 12

Back :

1. Back Raise : 3 sets of 12


2. Lat Pulldown : 3 sets of 12
3. Seatd Machine Low Row : 3 sets of 12
4. Chin Ups : 2-3 sets to failure

Tuesday : Arms Day !!

Cardio, Biceps and Triceps and Abs !!!

Triceps :

1. Straight Arm Pulldown : 3 sets of 12


2. Cable Tricep Pushdown : 3 sets of 12
3. Overhead Tricep Overhead Extension : 3 sets of 12
4. Lying Pullover : 3 sets of 12
5. Dips : to failure : to failure.

Biceps :

1. Machine Biceps Curl : 3 sets of 12


2. One Arm Curl : 3 sets of 12 each arm
3. Bicep Curl Pulldown : 3 sets of 12
4. Barbel Bicep Curl : 3 sets of 12

Wednesday : Rest day yaaahouuuu !


Thursday : Cardio, Legs and Shoulders day !

Legs :

1. Machine Leg Press : 3 sets of 12


2. Leg extension : 3 sets of 12
3. Seated Leg Flexion : 3 sets of 12
4. Back Squat : 3 sets of 12
5. Deadlift : 3 sets of 12

Shoulders :

1. Upright Row : 3 sets of 12


2. Military Press : 3 sets of 12
3. Machine Shoulder Press : 3 sets of 12
4. Front Plate Raise : 3 sets of 12
5. Cable side lateral Raise : 3 sets of 12

Friday : Cardio and a bit of everything but mainly abs.

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