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Weekly Workout Plan for Strength Training

The document outlines a structured workout plan over five weeks, detailing exercises for different muscle groups on specified days. It includes various strength training exercises such as dumbbell presses, cable workouts, and squats, along with their corresponding weights. The plan emphasizes progression and variation in exercises to enhance muscle development.

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beylikyusuf19
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4 views8 pages

Weekly Workout Plan for Strength Training

The document outlines a structured workout plan over five weeks, detailing exercises for different muscle groups on specified days. It includes various strength training exercises such as dumbbell presses, cable workouts, and squats, along with their corresponding weights. The plan emphasizes progression and variation in exercises to enhance muscle development.

Uploaded by

beylikyusuf19
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

WEEK1 WEEK2

Dumbell pres
Cable altgöğüs
DAY1
fly machine
Dumbell Biceps curl
preacher curl(sabit masa)
squat

Cable Close Grip Seated


Close-Grip Lat Pulldown
Bar row
DAY2

Shoulder press
Lateral cable raise
cable ön omuz
push down with rope(ip)
dumbel çift el

İncline dumble press


Cable üstgöğüs
DAY3

fly machine(sonradan değişebilir)


bar biceps curl
hammerBiceps curl
deadlift

Cable Close Grip Seated


Close-Grip Lat Pulldown
Bar row
DAY4

Shoulder press
Lateral cable raise
cable arka omuz
push down with bar
DA
dumbel çift el
Dumbell pre22 5 25 27 5 27 5
Cable crosso12 5 12 5 15 ✅
Fly 45 57 65
Shoulder pr 20 20 22 5
Lateral cabl 5 6 buçuk
Lateral raise10&5 10%5 10&7 5

Lat pulldow 65 72 72
İple çekiş 17 5 21 -
Row 25 40 -
Biceps curl 12 5 15 -
Push pull down 29 -

Leg press Max Max Mac


Üst bacak 60 60 -
Squat 60 80 -

İncline dumb 20 22 5 22 5
Machine pre 40 40 40
Üst göğüs ip3 numara 4 numarw 4
Shoulder ma 25 20 20
Arka omuz 26 28
Lateral 10&5 10&5 10&5

Lat puldown33 kg 33 kg 33
Seated cabl 33kg 33kg 38
Makinayla ağ 40 40 50
Biceps curl 17 5 17 5
Yerde iple 18.75 ✅
Arka kol
Arka kol

Legpress Max Max


Üstbacak 70 70
Deadleft - -
Arka kol Max
Arka kol Max
WEEK3 WEEK4 WEEK5
EEK5

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