Scribd
Upload
106 views2 pages

Weekly Workout Plan: Strength Training

The document outlines a weekly workout plan consisting of specific exercises for different muscle groups across seven days. Each day focuses on a particular area, including chest, back, arms, shoulders, legs, and calves, with detailed sets and repetitions for each exercise. Additionally, abdominal exercises are included to complete the routine.

Uploaded by

DavePalumboSnake
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOC, PDF, TXT or read online on Scribd
106 views2 pages

Weekly Workout Plan: Strength Training

The document outlines a weekly workout plan consisting of specific exercises for different muscle groups across seven days. Each day focuses on a particular area, including chest, back, arms, shoulders, legs, and calves, with detailed sets and repetitions for each exercise. Additionally, abdominal exercises are included to complete the routine.

Uploaded by

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

WORKOUT: (SUGGESTIONS)

DAY 1 Chest and Calves


DAY 2 Back
DAY 3 Off
DAY 4 Arms
DAY 5 Shoulders and Calves
DAY 6 Legs
DAY 7 Off

(1) Chest

Incline Smith Machine Press or Incline Barbell Press: 3 sets (4-8 reps)
Incline Dumbbell Presses 2 set (6-8 reps) or Hammer Incline press: 2 set
Dumbbell or Machine Flyes 3 set (8-10 reps)

(2) Calves

Standing Calf Raises or Calf Presses on Leg Press machine 2 set (15 reps)
Seated Calf Raises 2 set (15 reps)

(3) Back

Lat Pull-Downs or Pull-ups 4 sets (8-12 reps)


Bent over Barbell Rows: 3 sets (8-10 reps)
One-arm Dumbbell Rows 2 sets (8-10 reps)
Machine Rows 3 sets (4-8 reps)
Hyperextensions 2 sets (15-20 reps)

(4) Arms

(A) Biceps

Single-arm cable or dumbbell curls 3 sets (8-10 reps)


Single-arm dumbbell or cable hammer curls 3 sets (8-10 reps)
Machine concentration curls 2 sets (8-10 reps)

(C) Triceps

One-arm reverse grip cable pull-downs 3 sets (8-10 reps)


One-arm overhead dumbbell (or cable) triceps extensions: 3 set (8-10 reps)
Dumbbell or cable kickbacks 2 sets (8-10 reps)

(5) Shoulders

Machine press or Dumbbell press—3 sets (4-10 reps)


Machine Lateral raises (one arm at time) 3 sets (8-10 reps)
Dumbbell or cable front raises 2 sets (10 reps)
Reverse Pec Deck (rear delts) 2 sets (8-10)

(6) Legs

Squats 4 sets (4-12 reps)


Leg press or Hack Squat: 2 sets (10 reps)
Leg extensions: 2 sets (6-10 rep): 1 set (8 reps) one leg at a time
Single-leg standing or two-leg lying Hamstring curls: 3 sets (10 reps)

(7) Abdominals

Leg lifts 2 sets (25-50 reps)


Crunches 2 sets (25-50 reps)
Side Crunches 2 sets (10-20 reps to each side)

You might also like