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Weekly Workout Plan with Exercises

The document outlines a two-week workout plan consisting of various exercises targeting different muscle groups, with specified sets, reps, intensity, and rest periods. Each week includes a mix of strength training exercises for legs, arms, shoulders, back, and core, along with designated rest days. The intensity of the workouts increases from 50 to 75 in the second week.

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Maddie Donaldson
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6 views4 pages

Weekly Workout Plan with Exercises

The document outlines a two-week workout plan consisting of various exercises targeting different muscle groups, with specified sets, reps, intensity, and rest periods. Each week includes a mix of strength training exercises for legs, arms, shoulders, back, and core, along with designated rest days. The intensity of the workouts increases from 50 to 75 in the second week.

Uploaded by

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

Exercise Sets Reps Intensity Rest period Muscles Worked

Squat 3 10 50 60s Quadriceps


Leg Press 3 10 50 60s Quadriceps
Leg Curls 3 10 50 60s Calf Muscles
Monday

Leg Extension 3 10 50 60s Quadriceps


Lunges 3 10 50 60s Quadriceps
Calf Raises 3 10 50 60s Calf Muscles
Glute Bridges 3 10 50 60s Glutes/Quadriceps
Mountain Climbers 3 10 50 60s Hamstrings/Quadriceps
Tues. Rest and Recovery None
Exercise Sets reps Intensity Rest period Muscles Worked
Dumbell Curls 3 10 50 60s Biceps
Shoulder Press 3 10 50 60s Deltoid
Wednesday

Arnold Press 3 10 50 60s Deltoid


Tricep Extensions 3 10 50 60s Triceps
Week 1

Upright Rows 3 10 50 60s Deltoid


Overhead Tricep Extensions 3 10 50 60s Triceps
Shoulder Flies 3 10 50 60s Deltoid
Dips 3 10 50 60s Triceps
Thurs. Rest and Recovery None
Exercise Sets Reps Intensity Rest period Muscles Worked
Deadlift 3 10 50 60s Hamstrings/Glutes
Lat Pull Downs 3 10 50 60s Latissimus Dorsi
Seated Rows 3 10 50 60s Latissimus Dorsi
Friday

Bench 3 10 50 60s Pectorallis Major


Dumbell Incline 3 10 50 60s Pectorallis Major
Push-Ups 3 10 50 60s Pectorallis Major
Renegade Rows 3 10 50 60s Traps/Lats
Back Extensions 3 10 50 60s Erector Spinae
Sat. None
Rest and Recovery
Sun. None

Exercise Sets Reps Intensity Rest period Muscles Worked


Squat 3 10 75 60s Quadriceps
Leg Press 3 10 75 60s Quadriceps
Leg Curls 3 10 75 60s Calf Muscles
Monday

Leg Extension 3 10 75 60s Quadriceps


Lunges 3 10 75 60s Quadriceps
Calf Raises 3 10 75 60s Calf Muscles
Glute Bridges 3 10 75 60s Glutes/Quadriceps
Deadlift 3 10 75 60s Hamstrings/Quadriceps
Tues. Rest and Recovery None
Exercise Sets reps Intensity Rest period Muscles Worked
Dumbell Curls 3 10 75 60s Biceps
Wednesday
eek 2
Shoulder Press 3 10 75 60s Deltoid

Wednesday
Arnold Press 3 10 75 60s Deltoid
Tricep Extensions 3 10 75 60s Triceps
Week 2

Upright Rows 3 10 75 60s Deltoid


Overhead Tricep Extensions 3 10 75 60s Triceps
Shoulder Flies 3 10 75 60s Deltoid
Dips 3 10 75 60s Triceps
Thurs. Rest and Recovery None
Exercise Sets Reps Intensity Rest period Muscles Worked
Deadlift 3 10 75 60s Hamstrings/Glutes
Lat Pull Downs 3 10 75 60s Latissimus Dorsi
Seated Rows 3 10 75 60s Latissimus Dorsi
Friday

Bench 3 10 75 60s Pectorallis Major


Dumbell Incline 3 10 75 60s Pectorallis Major
Push-Ups 3 10 75 60s Pectorallis Major
Renegade Rows 3 10 75 60s Traps/Lats
Back Extensions 3 10 75 60s Erector Spinae
Sat. None
Rest and Recovery
Sun. None

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