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Back Leg Chest Routine

The document outlines a weekly lab and fitness routine, detailing specific workouts and cardio sessions for each day. It includes strength training exercises for back, legs, and chest, along with cardio activities such as walking and cycling. Additional training notes emphasize rest, gradual weight increases, and the importance of warm-ups and stretching.

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phdpragyasingh
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2 views2 pages

Back Leg Chest Routine

The document outlines a weekly lab and fitness routine, detailing specific workouts and cardio sessions for each day. It includes strength training exercises for back, legs, and chest, along with cardio activities such as walking and cycling. Additional training notes emphasize rest, gradual weight increases, and the importance of warm-ups and stretching.

Uploaded by

phdpragyasingh
Copyright
© All Rights Reserved
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

Weekly Lab + Fitness Routine

Day Timing Workout Plan Cardio


Monday 19:00–19:50 Back Day Strength 30 min treadmill
Training walk
Tuesday 19:00–19:50 Shoulder & Neck 30 min light walk
Physio
Wednesday 8:00–8:50 fat Exercise/Cardio Included in class
reducing Class
Thursday 19:00–19:50 Fat Leg Day Strength 30 min cycling
Burning Training
Friday 8:00-8:50 HIIT Fight/Cardio Included in class
Session
Saturday Lab Meeting Day Recovery / Optional 20–30 min
Stretching walk
Sunday 20:00–20:50 Latin Chest Day Strength Dance cardio
Dance Training + Dance

Monday – Back Day (Hard Beginner)


Lat Pulldown – 4 × 12

Seated Cable Row – 4 × 12

Single-arm Dumbbell Row – 3 × 12

Straight Arm Pulldown – 3 × 15

Face Pulls – 3 × 15

Hyperextension – 3 × 12

Plank – 3 × 45 sec

Thursday – Leg Day (Hard Beginner)


Goblet Squats – 4 × 12

Romanian Deadlift – 4 × 10

Walking Lunges – 3 × 14

Leg Press – 4 × 12

Bulgarian Split Squats – 3 × 10

Calf Raises – 4 × 20

Mountain Climbers – 3 × 30 sec


Sunday – Chest Day (Hard Beginner)
Chest Press – 4 × 12

Incline Dumbbell Press – 4 × 10

Push-ups/Incline Push-ups – 3 × 12

Cable Fly – 3 × 15

Dumbbell Pullover – 3 × 12

Tricep Pushdown – 4 × 12

Side Plank – 3 × 45 sec

Training Notes
Rest between sets: 45–60 sec

Increase weights gradually every 2–3 weeks

Focus on form first, then heavier weights

Warm up 5–10 min before workouts

Stretch after every session

Avoid heavy overhead exercises due to neck/shoulder physio

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