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Weekly Full Body Workout Plan

This document outlines a weekly workout routine split into different days focusing on different muscle groups. Monday works the chest, triceps and core with exercises like bench press, dips, and squats. Tuesday targets the back and biceps with lat pulldowns, rows, and curls. The rest of the week continues with full body on Wednesday, biceps on Thursday, triceps on Friday, and a full body workout on Saturday. Each workout includes warm up sets and 3-4 sets of exercises targeting the focus muscles groups for that day.

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mihirhota
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49 views2 pages

Weekly Full Body Workout Plan

This document outlines a weekly workout routine split into different days focusing on different muscle groups. Monday works the chest, triceps and core with exercises like bench press, dips, and squats. Tuesday targets the back and biceps with lat pulldowns, rows, and curls. The rest of the week continues with full body on Wednesday, biceps on Thursday, triceps on Friday, and a full body workout on Saturday. Each workout includes warm up sets and 3-4 sets of exercises targeting the focus muscles groups for that day.

Uploaded by

mihirhota
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as DOCX, PDF, TXT or read online on Scribd

WORKOUT ROUTENE

MONDAY BENCH ITEM TUESDAY LATICSE


Items Sets Repetition Items Sets Repetition
1) Warm-ups 10-15 m 1) Warm-ups 10-15 m
2) Chin Up 3 sets 5,6 rep 2) Chin Up 3 sets 5,6 rep
3) Chining Bar 2 sets 4 rep 3) Chining Bar 2 sets 4 rep
4) Plain Dips 4 sets 15-25 rep 4) Plain Dips 4 sets 15-25 rep
5) Close Grip Dips 2 sets 8-10 rep 5) Close Grip Dips 2 sets 8-10 rep
6) Free Squats 2 Sets 50-60 rep 6) Free Squats 2 Sets 50-60 rep
7) Press Mach/Bench Pr 4sets 15,12,10,8 7) Late Machine 3sets 15,12,10 rep
8) Doumbleflying/Press 2 sets 15,12 8) Behind Neck Press 3 sets 15,12,10 rep
9) Pull over 2 sets 15,12 Latice chins
10) Close Grip Dips 2 sets 8-10 rep 9) CloseGripLateMachines 2 sets 15,12 rep
Triceps Normal 10) OneArmDoubleRowing2 sets 8-10 rep
11) Lying Drips 4 sets 12,10,8 11) T- Bar Rowing 2 Sets 15,12 rep
12) Triceps Extension 2 sets 10 12) Seated Rowing 2 sets 15,12 rep
13) Parallel Dips 2 sets 12,10 13) Double Curls 2 sets 15 rep

WEDNESDAY THURSDAY BICEPS


1) Warm-ups 10-15 m 1) Warm-ups 10-15 m
2) Chin Up 3 sets 5,6 rep 2) Chin Up 3 sets 5,6 rep
3) Chining Bar 2 sets 4 rep 3) Chining Bar 2 sets 4 rep
4) Plain Dips 4 sets 15-25 rep 4) Plain Dips 4 sets 15-25 rep
5) Close Grip Dips 2 sets 8-10 rep 5) Close Grip Dips 2 sets 8-10 rep
6) Free Squats 2 Sets 50-60 rep 6) Free Squats 2 Sets 50-60 rep
7) Behind Neck Press 3sets 12,10,8 rep 7) Wrist Curls 2sets 15-25 rep
8) Military Press 3 sets 12,10,8 rep 8) Doumble Wrist Curls 2 sets 15-25 rep
9) Doumble Press 2 sets 12,10 rep 9) Reverse Wrist Curls 2 sets 15 rep
10) Lateral Raise 2 sets 12,10 rep 10) Barbell Curls 3 sets 15,12,10 rep
11) One Arm LR 2 sets 12 11) Doumble Curls 2 sets 15,12 rep
12) Ray Delta 2 sets 12,10 12) Peachen Curls 2 sets 12,10 rep
13) Up right Rowing 3 sets 12,10,8 13) Concentration curls 2 sets 15 rep
14) Alternative Raise 2 sets 12,10
15) CrossNewShoulderPress 3 sets 12,10,8
16) Doumble Curls 2 sets 15 rep
17) Concentration curls 2 sets 15 rep

FRIDAY TRIICEPS SATURDAY


1) Warm-ups 10-15 m 1) Warm-ups 10-15 m
2) Chin Up 3 sets 5,6 rep 2) Chin Up 3 sets 5,6 rep
3) Chining Bar 2 sets 4 rep 3) Chining Bar 2 sets 4 rep
4) Plain Dips 4 sets 15-25 rep 4) Plain Dips 4 sets 15-25 rep
5) Close Grip Dips 2 sets 8-10 rep 5) Close Grip Dips 2 sets 8-10 rep
6) Free Squats 2 Sets 50-60 rep 6) Lungesh 2 sets
7) Pully Push Down 3sets 15 rep 7) Free Squats 2 Sets 50-60 rep
8) Diamond Dips 2 sets 5- 10 rep 8) Squarts 2sets 15-12 rep
9) Ball Dips 3 sets 5 -10 rep 9) Star ding Calf Raise 3 sets 25 rep
10) Lying Triceps 3 sets 15,12,10 rep 10) Seafed Calf Raise 2 sets 15-25 rep
11) Tricep Extension 2 sets 15,12 rep
12) R/D Dips 2 sets 5-10 rep

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