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Full Week Strength Training Plan

The document outlines a full week workout plan from Monday to Saturday, focusing on different muscle groups each day. It includes exercises for chest, triceps, shoulders, biceps, legs, core, back, and full body, with specified sets, reps, and optional stretches. Saturday is dedicated to active recovery and stretching to enhance flexibility and relaxation.

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abishekn675
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3 views3 pages

Full Week Strength Training Plan

The document outlines a full week workout plan from Monday to Saturday, focusing on different muscle groups each day. It includes exercises for chest, triceps, shoulders, biceps, legs, core, back, and full body, with specified sets, reps, and optional stretches. Saturday is dedicated to active recovery and stretching to enhance flexibility and relaxation.

Uploaded by

abishekn675
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

Full Week Workout Plan (Monday to Saturday)

Monday - Chest + Triceps

3 sets x 12 reps each (Rest 30-45 sec)

1. Dumbbell Floor Press

2. Dumbbell Chest Fly (on bed or floor)

3. Dumbbell Overhead Triceps Extension

4. Close-Grip Push-Ups (knees if needed)

5. Dumbbell Kickbacks

6. 1 min Plank

Optional: Hold plank after final set for added burn.

Tuesday - Shoulders + Biceps

3 sets x 12 reps each (Rest 30-45 sec)

1. Dumbbell Shoulder Press

2. Lateral Raises (side shoulder)

3. Front Raises (front shoulder)

4. Dumbbell Bicep Curls

5. Hammer Curls

6. Dumbbell Concentration Curl (1 arm at a time)

Optional: Hold arms out sideways with dumbbells for 20 sec after last set.

Wednesday - Legs + Core

Legs (3 sets x 15 reps):

1. Dumbbell Goblet Squats

2. Lunges (each leg)

3. Sumo Squats with Dumbbell

4. Calf Raises (30 reps)

Core (2 rounds):

- Leg Raises - 15 reps

- Bicycle Crunches - 20 reps


Full Week Workout Plan (Monday to Saturday)

- Flutter Kicks - 20 sec

- 1 min plank

Stretch: 2 mins leg stretches (quads, hamstrings, calves)

Thursday - Back + Shoulders

3 sets x 12 reps:

1. Dumbbell Bent-over Rows

2. Renegade Rows (push-up position row)

3. Shrugs (trap muscle)

4. Reverse Fly (rear delts)

5. Arnold Press (front + side shoulder)

Optional: Plank to push-up x 10 reps

Friday - Full Body + Core

Full Body Circuit (Repeat 3 rounds):

- Dumbbell Squats - 15 reps

- Push-ups - 10-12 reps

- Dumbbell Shoulder Press - 12 reps

- Dumbbell Rows - 12 reps

- Bicep Curls - 12 reps

- Jumping jacks - 30 sec

Core Finisher (2 rounds):

- Russian Twists - 20 reps

- Sit-ups - 15 reps

- Plank - 45 sec

Saturday - Active Recovery + Stretching

Warm up (3 min):

- Arm circles, Hip circles, Neck rolls, Light spot jogging


Full Week Workout Plan (Monday to Saturday)

Stretching (Hold each for 20-30 sec):

1. Standing Hamstring Stretch

2. Quad Stretch (each leg)

3. Calf Stretch (against wall)

4. Childs Pose (for back)

5. Cat-Cow Stretch (spine mobility)

6. Chest opener (arms behind back)

7. Shoulder cross stretch

8. Neck side stretch

Bonus: Lie down, deep breathe for 2 mins

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