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Workout Routine Table

The document outlines a weekly workout routine, detailing exercises for upper body, lower body, core, and full body workouts. Each day includes specific exercises along with the recommended sets and repetitions. Additionally, there are designated rest days and options for cardio or mobility work.

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huzaifasafdar5522
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4 views1 page

Workout Routine Table

The document outlines a weekly workout routine, detailing exercises for upper body, lower body, core, and full body workouts. Each day includes specific exercises along with the recommended sets and repetitions. Additionally, there are designated rest days and options for cardio or mobility work.

Uploaded by

huzaifasafdar5522
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

Weekly Workout Routine

Day Exercise Sets × Reps

Monday – Upper Body A Incline Push-Ups 4 × 6–12


Dumbbell Floor Press 4 × 8–12
Resistance Band Rows 4 × 10–15
Dumbbell Shoulder Press 3 × 8–12
Dumbbell Curls 3 × 10–15
Plank 3 × 30–60 sec
Tuesday – Lower Body + Core Goblet Squats 4 × 10–15
Bulgarian Split Squats 3 × 8–10 each leg
Dumbbell Romanian Deadlifts 4 × 10–12
Calf Raises 4 × 20
Lying Leg Raises 3 × 12–15
Russian Twists 3 × 20
Wednesday Rest / Light Walking / Stretching —
Thursday – Upper Body B Negative Push-Ups 5 × 3–5
One-Arm Dumbbell Rows 4 × 10–12 each arm
Resistance Band Face Pulls 3 × 15
Lateral Raises 3 × 12–15
Hammer Curls 3 × 10–12
Dead Bug Core Exercise 3 × 12 each side
Friday – Full Body Dumbbell Thrusters 4 × 10
Push-Up Practice 3 sets near failure
Resistance Band Rows 4 × 12–15
Dumbbell Romanian Deadlift 3 × 12
Farmer’s Carry 3 × 30–60 sec
Saturday Optional Cardio / Mobility / Stretching —
Sunday Full Rest —

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