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Gym Routine Checklist

The document outlines a weekly workout plan consisting of specific exercises for each day, focusing on different muscle groups and cardio. Each day includes a combination of strength training and core workouts, with designated rest on Sunday. The plan emphasizes balanced training across all major muscle groups throughout the week.

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Yuvraj kottalagi
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4 views2 pages

Gym Routine Checklist

The document outlines a weekly workout plan consisting of specific exercises for each day, focusing on different muscle groups and cardio. Each day includes a combination of strength training and core workouts, with designated rest on Sunday. The plan emphasizes balanced training across all major muscle groups throughout the week.

Uploaded by

Yuvraj kottalagi
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

Monday – Chest + Biceps + Forearms + Core

• Bench Press – 4×8


• Incline Dumbbell Press – 3×10
• Chest Fly – 3×12
• Barbell Curl – 3×12
• Hammer Curl – 3×12
• Wrist Curls – 3×15
• Reverse Wrist Curls – 3×15
• Plank – 3×40 sec
• Dead Bug – 3×10 each side
• Cardio – 15 min walk

Tuesday – Back + Triceps

• Lat Pulldown – 4×10


• Seated Row – 3×10
• One-arm DB Row – 3×10
• Rope Pushdown – 3×12
• Overhead Extension – 3×12
• Cardio – 10–15 min cycling

Wednesday – Cardio + Abs

• Walking/Cycling – 30–40 min


• Plank – 3×45 sec
• Crunches – 3×15
• Leg Raises – 3×12
• Russian Twist – 3×15

Thursday – Legs + Core

• Squat – 4×8
• Leg Press – 3×10
• Hamstring Curl – 3×12
• Leg Extension – 3×12
• Calf Raises – 4×15
• Leg Raises – 3×12
• Plank – 3×40 sec

Friday – Shoulders + Forearms

• Shoulder Press – 4×8


• Lateral Raise – 3×12
• Rear Delt Fly – 3×12
• Front Raise – 2×12
• Reverse Curl – 3×12
• Farmer’s Walk – 2 rounds

Saturday – Cardio + Abs

• Walking – 30–45 min


• Plank – 3×45 sec
• Mountain Climbers – 3×20
• Russian Twist – 3×15

Sunday – Rest

• Light walking
• Stretching

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