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Weekly Workout & Nutrition Plan

The document outlines a weekly workout routine that includes specific exercises for chest, back, and shoulder days. It also provides a daily routine consisting of calisthenics in the morning followed by stretching throughout the work day and a workout at the gym in the evening. The weekly routine recommends a pre-workout with egg and creatine and a post-workout with egg and whey protein.

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Angga Prasetyo
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10 views2 pages

Weekly Workout & Nutrition Plan

The document outlines a weekly workout routine that includes specific exercises for chest, back, and shoulder days. It also provides a daily routine consisting of calisthenics in the morning followed by stretching throughout the work day and a workout at the gym in the evening. The weekly routine recommends a pre-workout with egg and creatine and a post-workout with egg and whey protein.

Uploaded by

Angga Prasetyo
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

Pre-Workout Egg 2 + Creatine

Post-Workout Egg 3 + Whey

WEEKLY WORKOUT ROUTINE

SENIN
CHEST DAY (BARBELL)  TRI  ABS
 Bench Press
 Incline Bench Press
 Close-grip bench Press

SELASA
BACK DAY (Compound)  BI  ABS
 Deadlift
 T-Bar Row
 Barbell Row
 Pull-ups

RABU
SHOULDER DAY  ABS

 Barbell Shoulder Press


 Dumbbell Press
 Side Lateral Raise
 Front Raise

KAMIS
OFF

JUM’AT
CHEST DAY (DUMBBELL)  ABS

SABTU
BACK DAY  ABS
 Deadlift
 T-Bar Row
 One Arm Dumbbell Row
 Lat Pull Down

MINGGU
SHOULDER DAY (Many side raise)  ABS
 Barbell Shoulder Press
 Dumbbell Press
 Side Lateral Raise
 Front Raise
DAILY WORKOUT ROUTINE

05.00 Full body stretching + morning run

05.20 Push-up + squats + jump ropes + bear crawl

05.30 Shadow boxing

05.40 Stretching

08.00 Start working

10.00 Stretching

12.00 Stretching

14.00 Stretching

16.00 Finish working

18.30 Workout in gym

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