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Weekly Gym Training Program PDF

This document outlines a 7-day workout split with different muscle groups targeted each day. Day 1 focuses on chest, triceps, and abs. Exercises include bench press, decline dumbbell bench press, skull crushers, and cable triceps extensions. Day 2 targets back, biceps, and abs with movements such as deadlifts, lat pulldowns, dumbbell rows, and bicep curls. Day 3 works shoulders, traps, and abs with exercises like dumbbell military press, lateral raises, and shrugs. Day 4 works quads, hamstrings, and calves using box jumps, hamstring curls, squats, and calf raises.

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Ovidiu Negoita
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41 views2 pages

Weekly Gym Training Program PDF

This document outlines a 7-day workout split with different muscle groups targeted each day. Day 1 focuses on chest, triceps, and abs. Exercises include bench press, decline dumbbell bench press, skull crushers, and cable triceps extensions. Day 2 targets back, biceps, and abs with movements such as deadlifts, lat pulldowns, dumbbell rows, and bicep curls. Day 3 works shoulders, traps, and abs with exercises like dumbbell military press, lateral raises, and shrugs. Day 4 works quads, hamstrings, and calves using box jumps, hamstring curls, squats, and calf raises.

Uploaded by

Ovidiu Negoita
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Day1 - CHEST + TRICEPS + ABS

Day2- BACK + BICEPS+ ABS

Day 3 - Rest
Day4 - SHOULDERS + TRAPS+ABS
Day5 - QUADRICEPS + HAMSTRING + CALVES
Day6 - Rest
Day7 Rest

Day1: Chest + Triceps + Abs


Nr. Exercise Sets Reps Tempo Rest in Link to find how to do the exercise*
seconds
1 Bench Press 3 15 4110 120 [Link] [Link]/watch?v=uVp27_BdCJM
2 Decline Dumbbell Bench 3 10 3010 90 [Link]
Press
3A** Incline Dumbbell Flye 2 15 2020 0 [Link]
3B** Narrow Bench Press 2 10 3110 90 [Link]
(Dumbbells stick one to
another)
4 Skull Crushers 3 10 3010 60 [Link]
5 Cable Triceps Extensions 3 10 3010 60 [Link]
*Ive put the links just in case we dont have a session in that day and we didnt manage to go through every exercise.
Obviously I will show you everything.
**3A and 3B => You are doing 3A and then with no rest continue with 3B, rest 90 seconds and start again with 3A
- For ABS do 2 exercises: 3 sets for your upper part and 3 sets for your lower part. Only rest for a 5 deep breaths
between sets

Day2: Back + Biceps + Abs*


Nr. Exercise Sets Reps Tempo Rest in Link to find how to do the exercise*
seconds
1 Deadlifts 4 6 4112 180 [Link]
2 Wide grip Lat pulldown 3 10 4010 90 [Link]
3A Dumbbell Pullover 3 10 3020 0 [Link]
3B One Arm Dumbbell Row 3 10 3011 60 [Link]
4 Incline Dumbbell curls 3 10 3010 60 [Link]
5 Reverse Incline 3 10 3010 60 [Link]
Hammer Curls
*For ABS do 2 exercises: 3 sets for your upper part and 3 sets for your lower part. Only rest for a 5 deep breaths between sets.

Day3: Shoulders + Traps + Abs*


Nr. Exercise Sets Reps Tempo Rest in Link to find how to do the exercise*
seconds
1 Dumbbell Military Press 4 8 3010 90 [Link]
2 Seated Lateral Raise 3 10 3010 60 [Link]
3A Cable Face Pull 3 10 3020 0 [Link]
3B Reverse Flyes 3 10 3011 60 [Link]
4 Barbell Shrugs 3 10 2010 60 [Link]
5 One arm Lateral Cable 3 10 3010 60 [Link]
Shrug
*For ABS do 2 exercises: 3 sets for your upper part and 3 sets for your lower part. Only rest for a 5 deep breaths between sets.
Day4: Quads + Hamstrings
Nr. Exercise Sets Reps Tempo Rest in Link to find how to do the exercise*
seconds
1A Box Jump 4 10 - 60 [Link]
1B Lying Hamstring Curl 4 10 4010 60 [Link]
2A Front Squat 3 6 5010 30 [Link]
2B Back Squat 3 6 5010 120 [Link]
3 Leg Press 2 25,50* 2010 0 [Link]
4 Calf Raise (Calf Machine) 3 10 3010 60
5 Calf Press (Leg Press) 3 10 3010 60
*25 rep first set, then 50 rep drop set for the second set.

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