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Fight Club Weekly Workout Plan

The document outlines a weekly workout plan focusing on different muscle groups each day. It includes specific exercises with sets and repetitions for chest, back, shoulders, biceps, triceps, and cardio. The plan emphasizes a structured approach to strength training and cardiovascular fitness over the week.

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fransie
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5 views1 page

Fight Club Weekly Workout Plan

The document outlines a weekly workout plan focusing on different muscle groups each day. It includes specific exercises with sets and repetitions for chest, back, shoulders, biceps, triceps, and cardio. The plan emphasizes a structured approach to strength training and cardiovascular fitness over the week.

Uploaded by

fransie
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

Monday – Chest

Push-ups – 3 sets of 25 reps


Bench press – 25, 15, and 8 reps @ 34, 89, 102
Nautilus press – 15 reps @ 36, 45, 59
Incline press – 15 reps @ 36, 45, 59
Pec deck – 15 reps @ 26, 31, 36

Tuesday – Back
25 pull ups – 3 sets to fatigue
Seated rows – 3 sets @ 34, 36, 39
Lat pull downs – 3 sets @ 60, 68, 75
T-bar rows – 3 sets @ 36, 43, 50

Wednesday – Shoulders
Arnold press – 3 sets @ 25
Laterals – 3 sets @ 14
Front raises – 3 sets @ 12

Thursday – Biceps & Triceps


Preacher curls – 3 sets @ 26, 36, 43
EZ curls cable – 3 sets @ 23, 30, 36
Hammer curls – 3 sets @ 14, 20, 12
Push downs – 3 sets @ 31, 39, 20

Friday & Saturday – Cardio


Treadmill – 1 hour

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