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Comprehensive Weekly Workout Routine

The document outlines a detailed workout routine for Saturday, Sunday, Wednesday, and Thursday, focusing on different muscle groups including chest, shoulders, triceps, back, arms, and legs. Each day includes specific exercises with recommended sets, repetitions, and weights. The routine emphasizes a combination of heavy, moderate, and light weights along with rest periods to optimize training effectiveness.

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Hasan
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10 views2 pages

Comprehensive Weekly Workout Routine

The document outlines a detailed workout routine for Saturday, Sunday, Wednesday, and Thursday, focusing on different muscle groups including chest, shoulders, triceps, back, arms, and legs. Each day includes specific exercises with recommended sets, repetitions, and weights. The routine emphasizes a combination of heavy, moderate, and light weights along with rest periods to optimize training effectiveness.

Uploaded by

Hasan
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

Updated Routine

Saturday
1. Chest:
a. Stretches, pushups, and warmups
b. Barbell Flat Bench – 4x8-12 (Heavy Weight 2 sets and Light weight 2 sets )
c. Incline Bench – 4x7-15 (3 sets barbell and 1 set dumbbell)
d. High to Low Cable fly – 3x8-15 (light weight)
e. Rest 10 minutes
f. Low to high incline fly – 3x8-15 (Light weight)
g. Dumbbell Incline hex press – 2xfailure (moderate weight)
2. Shoulder:
a. Heavy overhead press – 3x7
b. Light overhead behind the neck press – 3x10-15
c. Lateral raise with dumbbell – 4x8-15
d. Hanging cable lateral raise – 2xfailure
e. Katana Extension – 4xfailure
f. Rest 5 minutes
3. Triceps:
a. Triceps rope pushdown / extension – 4x12-17(moderate weight)
b. Triceps overhead extension – 4x10-15 (light weight)

Sunday
1. Back:
a. Warmups and stretch
b. Heavy Pulldown – 2x7
c. Light pulldown – 3x10-15
d. Rest 5 minutes
e. Moderate weighted barbell row – 4x8-14
f. Moderate weighted Cable row – 4x8-14
g. Rest 5 minutes
h. Light weighted Straight arm pulldown – 3x12-16
i. Light weighted face pull – 3x12-16
j. Heavy weighted shrugs – 3xfailure
k. Rest – 10 minutes

2. Arm:
a. Heavy EZ bar curl – 4x6-10
b. Moderate weighted hammer curl – 4x10-14
c. Light weighted preacher curl – 3x10-16
d. Light weighted cross body hammer curl – 3x10-16
e. Light weighted incline dumbbell curl – 3x10-16
f. Cable Death curl – 1xUnlimited

Wednesday
• Barbell Bench press - 3x8-12
• Incline DB press - 3x12-15
• High to low fly – 3x10-15
• Pulldown 1 set heavy and 2 set light
• Cable row 3 sets
• Face pulls 3 sets
• Overhead press 3 sets
• Lateral raise 3 sets
• Hammer curl 3 sets
• Cable curl 3 sets
• Triceps Pushdown 4 sets

Thursday
• Squats 3 sets
• Heavy deadlifts
• Romanian Deadlift 3 sets
• Calf raises 3 sets
• Split Squats 3 sets
• Leg extension 3 sets

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