Scribd
Upload
54 views6 pages

Jesdan's Weekly Workout Plan

Jesdan's exercise routine consists of 6 days of weight training split into different body parts each day (chest/triceps, back/biceps, quads/calves/shoulders, etc.) and one rest day. Each workout lists the exercises, sets, and reps to be completed with a focus on compound lifts and isolation exercises for each muscle group. Day 7 is designated as a rest/recovery day with some body weight exercises.

Uploaded by

JESDAN ULY LABAWIG
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
54 views6 pages

Jesdan's Weekly Workout Plan

Jesdan's exercise routine consists of 6 days of weight training split into different body parts each day (chest/triceps, back/biceps, quads/calves/shoulders, etc.) and one rest day. Each workout lists the exercises, sets, and reps to be completed with a focus on compound lifts and isolation exercises for each muscle group. Day 7 is designated as a rest/recovery day with some body weight exercises.

Uploaded by

JESDAN ULY LABAWIG
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

JESDAN’S EXERCISE ROUTINE/SCHEDULE

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY


Day 1 – Day 2 – Day 3 – Day 4 – Day 5 – Day 6 – Day 7 –
Chest and Back, Quadriceps, Chest and Back, Shoulders, Rest/Recovery
Triceps, and Biceps, and Calves, and Triceps, and Biceps, and Hamstrings, Day
Core Wrist Shoulders Core Wrist and Glutes

Day 1 – Chest and Triceps, and Core


Exercise Sets Reps

Flat Bench Press 4 12, 10, 10, 8

Flat Dumbbell Bench Press 3 12, 10, 8

Pec Deck Fly 3 12, 10, 8

Bench Dip 3 12, 10, 10

Triceps Dumb Bell 3 12, 10, 10

Rope Pull up 3 12, 10, 10


Additional : Sit- Ups 4 sets 12 Reps each
Day 2 – Back, Biceps, and Wrist
Exercise Sets Reps

Pull-Ups 3 AMRAP

Deadlift 3 10, 8, 8

Biceps Bending Ups 3 12, 10, 10

Biceps (Sitting) 3 12, 10, 10

Single-Arm Dumbbell Row 3 12, 10, 8

Standing Barbell Curl 4 12, 10, 8

Dumbbell Hammer Curl 3 12, 10, 8

Wrist Curl 3 12, 10, 8


Day 3 – Quadriceps, Calves, and Shoulders
Exercise Sets Reps

Gym Bike/ Jumping Jackets 1 (warm-up) 5 mins

Back Squat 3 12, 10, 8

Single Legs Ups on Chair 3 15, 12, 10

Calf Raises 3 12, 10, 8

Barbell Overhead Press (use chest press) 3 12, 10, 8

Dumbbell Lateral Raise 4 10, 8, 10, 8

Seated Rear Delt Raise 4 12, 10, 8


Additional : Sit- Ups 4 sets 12 Reps each
Day 4 – Chest and Triceps, Core (optional)
Exercise Sets Reps

Flat Bench Press 4 8, 6, 6 4

Flat DB Bench Press 4 8, 6, 6 4

Dumbbell Flyover 3 8, 8, 6

Push Up 3 8, 8, 6

Triceps Pushdown 4 8, 8, 6, 6

Single-arm Triceps Extension 3 8, 8, 6


Day 5 – Back, Biceps, and Wrist
Exercise Sets Reps

Pull-ups 3 AMRAP

Deadlifts using Jag of Water 4 8, 6, 6, 4

Deadlifts Barbell 3 8, 6, 6, 4

Bent-Over Barbell Row 4 8, 6, 6, 4

Dumb bell Curl 4 8, 6, 6, 4

Concentration/Single Dumble Curl 3 8, 6, 6

Dumbbell Hammer Curl 3 8, 6, 6


Additional : Sit- Ups 4 sets 12 Reps each
Day 6 – Shoulders, Hamstrings, and Glutes
Exercise Sets Reps

Dumbbell Arnold Press 3 8, 6, 4

Dumbbell Lateral Raise 3 8, 6, 4

Sitting Dumble Lateral Fly’s 3 8, 8, 6

Shoulder Shrug 3 8, 6, 4

Dumbbell Romanian Deadlift (Half Then Raise) 3 8, 6, 4

Lunges 3 12, 10, 8

Hip Thrust (use medicine ball) 3 12, 10, 8

Day 7 – Rest/Recovery Day


Push-Ups 3 sets 10 Reps Each

Sit-Ups 4 sets 12 Reps each.

Jumping Jacks 2 mins Straight

You might also like