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Weekly Workout Plan: Strength & Cardio

The document outlines a weekly workout schedule for two individuals, Tiara & Janna and Hans, detailing specific exercises for each day of the week. Tiara & Janna focus on leg, arm, core, and full body workouts, with designated rest days, while Hans has a split routine targeting chest, shoulders, triceps, back, biceps, legs, and core. Each workout includes sets and repetitions for various exercises aimed at strength training and conditioning.

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Brent Derek
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6 views4 pages

Weekly Workout Plan: Strength & Cardio

The document outlines a weekly workout schedule for two individuals, Tiara & Janna and Hans, detailing specific exercises for each day of the week. Tiara & Janna focus on leg, arm, core, and full body workouts, with designated rest days, while Hans has a split routine targeting chest, shoulders, triceps, back, biceps, legs, and core. Each workout includes sets and repetitions for various exercises aimed at strength training and conditioning.

Uploaded by

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

TIARA & JANNA

MONDAY – LEG DAY

- Bike (10 minutes)


- Sumo Squats (3x15)
- Weighted RDLs (3x15)
- Hip Thrusts (3x10)
- Hip Abduction (3x20)
- Glute Kick Backs (3x15)
- Leg Press (3x12)
- Good Morning (3x10)
- Bulgarian Splits Squats (3x10)
- Butterfly Stretch (30s)
- Knee to Chest (30s)
- Knee to Left/Right Side Stretch (30s)
- Cobra Stretch (30s)
- Overhead Extension (3x15)
- Chest to Shoulder Press (3x15)
- Waiter Curls (3x15)
- Outward Curls (3x15)
- Hammer Curls (3x15)

TUESDAY – ARM DAY

- Incline Dumbbell/Barbell (8x15)


- Lateral Raise (3x15)
- Rope Triceps Press Down (3x15)
- Triceps Press Down (3x12)
- Pec Dec Fly (2x15)
- Incline Curles (3x12)
- Seated Cable Row (3x12)
- Wide Grip Front Lat Pulldown (2x12)
- Cross Body Hammer Curls (3x12)

WEDNESDAY – REST DAY

- Jump Rope (5x20)

THURSDAY – CORE (VIDEO)

- Overhead Extension (3x15)


- Chest to Shoulder Press (3x15)
- Waiter Curls (3x15)
- Outward Curls (3x15)
- Hammer Curls (3x15)

FRIDAY – FULL BODY DAY

- Bike (10 minutes)


- Glute Kick Backs (3x15)
- Leg Press (3x12)
- Sumo Squats (3x15)
- Hip Abduction (3x20)
- Weighted Step Up (3x15)
- Seated Cable Row (3x12)
- Wide Grip Front Lat Pulldown (2x12)
- Bicep Curl (3x12)
- Crunches (3x15)
- Flutter Kicks (3x15)
- Leg Raises (3x15)
- Russian Twist (3x15)
- Plank (30s-60s)
- Butterfly Stretch (30s)
- Knee to Chest (30s)
- Knee to Left/Right Side Stretch (30s)
- Cobra Stretch (30s)

SATURDAY – REST DAY

- Overhead Extension (3x15)


- Chest to Shoulder Press (3x15)
- Waiter Curls (3x15)
- Outward Curls (3x15)
- Hammer Curls (3x15)
- Jump Rope (5x20)

SUNDAY – REST DAY

- Jump Rope (5x20)

HANS
MONDAY – CHEST, SHOULDER, TRICEP
- Bench Press (4x5-8)
- Incline Dumbbell/Barbell Press (3x8-12)
- Lateral Raise (3x12-15)
- Rope Triceps Press down (3x10-15)
- Triceps Press Down (3x8-12)
- Plate Loaded Press (2x8-15)
- Pec Dec Flys (2x8-15)
- Overhead Triceps Extensions (3x10-15)
- High/Low Cable Flys (3x10-15)

TUESDAY – BACK BICEP

- Incline Curles (3x8-12)


- Seated Cable Row (3x8-12)
- Wide Grip Front Lat Pulldown (2x8-12)
- Cross-body hammer curls (3x8-12)
- Preacher Curl (3x8-12)

WEDNESDAY – LEG & CORE

- Dumbbell Squat (3x7-10)


- Split Squad (2x7-10)
- Leg Press (3x8-12)
- Bulgarian Split Squat (2x8-12)
- Flutter kick (2x15)
- Leg Raise (2x15)
- Russian twist (30s)
- Seated Leg Curl (3x12-15)
- Standing Calf Raise (4x12-15)

THURSDAY – REST

FRIDAY – CHEST & BACK

- Flat Bench Press (3x5-8)


- Reverse Grip Lat Pulldown (3x8-12)
- Barbell Row (3x8-12)
- Single-Arm Dumbbell Row (3x5-8)
- Dumbbell Flyes (3x12-15)

SATURDAY – SHOULDER & ARMS

- Dumbbell Shoulder Press (4x8-12)


- Lateral Raise (3x10-15)
- V-Bar Triceps Press down (3x10-15)
- Standing Dumbbell Curl (3x8-12)
- Overhead Triceps Extension (3x10-15)
- Hammer Curl (3x12-15)

SUNDAY – REST DAY

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