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Weekly Split Training Routine

This document outlines a weekly training split that focuses on different muscle groups each day. Tuesday focuses on chest, shoulders, and triceps. Wednesday targets back, shoulders, biceps. Thursday is dedicated to shoulders. Friday works on chest and shoulders. The weekend includes back on Saturday and legs on Sunday. Each day includes 3-4 sets of various exercises for the targeted muscle groups.

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Sarthak Singh
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47 views1 page

Weekly Split Training Routine

This document outlines a weekly training split that focuses on different muscle groups each day. Tuesday focuses on chest, shoulders, and triceps. Wednesday targets back, shoulders, biceps. Thursday is dedicated to shoulders. Friday works on chest and shoulders. The weekend includes back on Saturday and legs on Sunday. Each day includes 3-4 sets of various exercises for the targeted muscle groups.

Uploaded by

Sarthak Singh
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

Training Split

Tuesday TRICEPS

CHEST Close Grip Barbell- 3 Sets

Flat Bench- 4 Sets Push Down + Overhead Dumbbell- 3 Supersets

Incline Bench- 4 Sets Saturday


Decline Bench- 4 Sets BACK
Peck Dec Fly + Chest Press- 3 Supersets Dead lift- 4 Sets
SHOULDERS Bent Over- 4 Sets

Sited Barbell Press- 3 Sets Seated Rowing- 4 Sets

Military Press- 3 Sets Lat Pull Down + Close Grip Pull – 3 Supersets

TRICEPS SHOULDER
French Press- 3 Sets Incline Dumbbell Raise- 4 Sets

Push Down + Kickback- 3 Supersets Reverse Peck Dec Fly- 4 Sets

Wednesday BICEPS

BACK Spider Curls- 3 Sets

Dead lift- 4 Sets Concentration + Cable Pulls- 3 Supersets

T-Bar - 4 Sets Sunday


Dumbbell Rowing- 4 Sets LEGS
Lat Pull Down + Close Grip Pull- 3 Supersets Barbell Squats- 4 Sets
SHOULDERS Front Dumbbell Squats- 3 Sets

Lateral Raise- 3 Sets Leg Press- 4 Sets

Dumbbell Butterflies- 3 Sets Leg Extension- 4 Sets

BICEPS Sumo Dead lift- 3 Sets

Barbell Curls (Close + Wide) - 3 Supersets Lunges- 3 Sets

Hammer Curls + Preacher Curls- 3 Supersets Hamstring Curls- 3 Sets

Thursday Traps- 3 Sets

SHOULDERS
Dumbbell Press- 4 Sets

Barbell Press- 4 Sets

Upright - 4 Sets

Dumbbell Butterflies- 4 Sets

Cable Crossover- 4 Sets

Bent Dumbbell Raise- 4 Sets

Traps Raises (Dumbbell + Machine) - 5 Sets

Friday
CHEST
Flat Dumbbell- 4 Sets

Incline Dumbbell- 4 Sets

Decline Dumbbell- 4 Sets

Dumbbell Flies+ Incline Machine Press- 3


Supersets

SHOULDERS
Lateral Raises- 3 Sets

Dumbbell Butterflies- 3 Sets

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