Scribd
Upload
12 views3 pages

Weekly Workout Routine: Strength Focus

The document outlines a comprehensive weekly workout routine focusing on different muscle groups, including chest, triceps, back, biceps, legs, and shoulders. Each workout includes a warm-up, main lifts, and finishers or isolation exercises for targeted muscle engagement. The routine emphasizes both push and pull movements, as well as quad and hamstring/glute dominance on leg days.

Uploaded by

swathikiran3014
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
12 views3 pages

Weekly Workout Routine: Strength Focus

The document outlines a comprehensive weekly workout routine focusing on different muscle groups, including chest, triceps, back, biceps, legs, and shoulders. Each workout includes a warm-up, main lifts, and finishers or isolation exercises for targeted muscle engagement. The routine emphasizes both push and pull movements, as well as quad and hamstring/glute dominance on leg days.

Uploaded by

swathikiran3014
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

Weekly Workout Routine

Chest Workout (Push Focused)


Warm-up:

- Arm Circles 2x20

- Banded Shoulder External Rotations 2x15

Main Lifts:

- Incline Smith or DB Press 3x12

- Flat Bench DB Press 4x12

- High-to-Low Cable Chest Press 3x12

- Dumbbell Flies 3x15

Finisher:

- Pec Deck Machine / Pushups 3 sets to burn out

Triceps (Isolation Burn)


- Straight Bar Pushdown / Rope Double-Hand Pushdown

- Overhead Single-Hand Extension

- Skull Crushers / Single-Hand Cable Extensions

Back & Biceps (Pull Focused)


Back:

- Deadlifts (Paused or Conventional) 4 sets (10,8,6,4)

- Wide/Narrow Grip Lat Pulldown 3x12

- Seated Cable Row (Single or Double Arm) 3x12

- T-Bar Row 3x10

- Zigzag Cable Row / Single-Arm DB Row 3x10

- Reverse Pec Deck Rear Delt Fly 3x15

Biceps:
- Incline Dumbbell Curl 3x12

- Preacher Curl 3x10

- Hammer Curl 3x12

Leg Day 1 Quad Dominant


- Air Squats 3x15 (warm-up)

- Back Squats 4 sets (10,8,6,4 to failure)

- DB Lunges 3x12 each leg

- Leg Press 3x15

- Goblet Squats 3x12

- Leg Extensions (Quad Focus) 3x15

- Leg Curls (Light Hamstring Activation) 3x12

- Seated & Standing Calf Raises 3x15 each

Shoulder Day 3D Delts


- Reverse Pec Deck / Cable Rear Delt Fly 3x15

- Dumbbell Lateral Raises 3x12

- Shoulder Press (DB or Machine) 3x12

- Cable Lateral Raises 3x12

- Dumbbell or Trap Bar Shrugs 3x15

Upper Body Day (Chest + Back + Arms Blend)


- Incline Smith or Dumbbell Press 3x12

- Tricep Pushdown (Bar or Rope) 3x12

- Flat Bench Press (Barbell or Smith) 3x10

- Overhead Tricep Extension 3x12

- Decline Press or Cable High-to-Low Press 3x12

- Wide-Grip Lat Pulldown 3x12


- Bayesian Curls (Single Arm Biceps) 3x12

- Seated Cable Row (Single Arm) 3x12

- T-Bar Row or Dumbbell Row 3x10

Leg Day 2 Ham & Glute Dominant


- Air Squats 3x15 (warm-up)

- Romanian Deadlifts (DB or Smith) 4x10

- Bulgarian Split Squats 3x12

- Hip Thrusts (Barbell or Machine) 3x12

- Seated or Lying Leg Curls 3x15

- Glute Kickbacks 3x15

- Seated & Standing Calf Raises 3x15 each

You might also like