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Weekly Workout Plan: Strength Training

The document outlines a weekly workout routine, detailing exercises for each day focused on different muscle groups including chest, biceps, triceps, back, shoulders, and legs. Each exercise specifies the number of sets, repetitions, and rest periods. The program emphasizes a structured approach to strength training with a variety of exercises targeting specific areas.

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27adityajha27
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9 views4 pages

Weekly Workout Plan: Strength Training

The document outlines a weekly workout routine, detailing exercises for each day focused on different muscle groups including chest, biceps, triceps, back, shoulders, and legs. Each exercise specifies the number of sets, repetitions, and rest periods. The program emphasizes a structured approach to strength training with a variety of exercises targeting specific areas.

Uploaded by

27adityajha27
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd

Monday Chest

Exercise SETS REPS REST

F BARBELL BP 4 8-10 REP 2-3 MIN

FLAT DUMB FLY 4 8-10 REP 2-3 MIN

INC. BARBELL BP 4 8-10 REP 2-3 MIN

INC. DUMB FLY 4 8-10 REP 2-3 MIN

BUTTERFLY 5 12 REP 2-3 MIN

FLAT DUMB PRESS HEAVY 4 8-10 REP 2-3 MIN

DUMB PULL OVER 3 12 REP FINISH

WEDNESDAY BICEPS FOREARM


EXERCISE SETS REPS REST

BICEPS ALT CURLS 3 15 REP 2 MIN

BARBELL CURLS 5 8 REP 1-2 MIN

PREACHER CG 3 15 REP 1-2 MIN

CABEL HAMMER 4 12-15 REP 1-2 MIN SIDE&UPRIGHT

BENCH WRIST CURL 3 15 REP 1-2 MIN

DUMB. HOLD 4 30 SEC 1 MIN


SIMO CURL 3 50 REP FINISH

FRIDAY TRICEPS & ABS


EXERCISE SETS REP REST

CABEL REV CURL 4 12 REP 1 MIN

SKULL CRUSHER 3 10 REP 1 MIN

CABEL OVERHEAD 4 12 REP 1 MIN

CABEL 1 ARM 4 12-15 REP 1 MIN

SEATED KNE RAISE 4 12-15 REP 1 MIN

CABLE CRUNCH 4 12-15 REP 1 MIN

LEG RAISE 4 12-15 REP 1 MIN


TUESDAY BACK
EXERCISE SETS REPS REST

LAT PULL DOWN 3 12 REP 2-3 MIN

1 ARM DUMB. ROW 5 10 REP 2-3 MIN

REV GRIP PULL D. 3 12 REP 2-3 MIN

BARBELL ROW 5 10 REP 2-3 MIN

CLOSE GRIP LPD. 3 12 REP 2-3 MIN

1 HAND CABLE 4 10-12 REP 2-3 MIN

RACK PULL 5 8-10 REP 2-3 MIN

THURSDAY SHOULDER
EXERCISE SETS REPS REST

AR. DUMB. PRESS 4 15 REP 1 MIN

FRONT RAISE C BAR 4 15 REP 1 MIN

BARBELL PRESS 4 HEAVY 8-10 REP 1 MIN

SIDE&UPRIGHT ROW 3 10-10 REP 1-2 MIN

BENT OVER FLY 4 10 REP 1-2 MIN

FACE PULLS 4 12 REP 1 MIN


SHRUGS 3 HEAVY 15 REP FINISH

SATURDAY LEGS
EXERCISE SETS REP REST

FRONT SQUATS 4 10 1-2 MIN

HIP THRUST 3 12 1-2 MIN

LUNGES 4 10-12 REP 1-2 MIN

LEG PRESS 4 10-12 REP 1-2 MIN

LEG EXTENSION F 3 10-12 REP 1-2 MIN

LEG EXTENSION B 3 10-12 REP 1-2 MIN

DEAD LIFT 5 8-10 REP 1-2 MIN

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