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Weekly Workout Plan for Strength Training

The document outlines a weekly workout schedule focusing on different muscle groups each day. It includes specific exercises with recommended sets and repetitions for biceps, legs, triceps, chest, shoulders, back, and a hybrid full-body workout. Active rest days are incorporated on Monday and Friday.

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26 views1 page

Weekly Workout Plan for Strength Training

The document outlines a weekly workout schedule focusing on different muscle groups each day. It includes specific exercises with recommended sets and repetitions for biceps, legs, triceps, chest, shoulders, back, and a hybrid full-body workout. Active rest days are incorporated on Monday and Friday.

Uploaded by

sq9bjkqf5h
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

Active Rest Day


Tuesday
Biceps & Legs Inclined Dumbbell Bicep Curls 4 x 10-12
Wide Cable Curls 4 x 10-12
Close Grip Cable Curls 4 x 10-12
Squats 4 x 8-10
Romanian Deadlifts 4 x 8-10
Hammer Curl 4 x 10-12
Wednesday
Triceps & Chest Flat Bench Press (Barbell) 4 x 6-8
Incline Chest Press 4 x 8-12
Cable Chest Flys (Flat or Incline) 4 x 12-15
Tricep Dips (Weighted or Bodyweight) 4 x 10-12
Overhead Cable Tricep Extensions 4 x 12-15
Cable Tricep Pushdowns 4 x 12-15
Thursday
Shoulders & Back Wide Lat Pull Down 4 x 6-8
Overhead Press 4 x 8-10
T-Bar Row 3 x 10-12
Lateral Raises (Cable) 3 x 12-15
Face Pulls (Cable) 3 x 12-15
Deadlifts 4 x 8-10
Friday
Active Rest Day
Saturday

Shoulders & Back Stiffed Leg deadlift 4 x 6-8


Arnold Press 4 x 8-10
Seated Row 4 x 10-12
Rear Delt Flys 4 x 12-15
Upright Row (Barbell or Dumbbell) 4 x 12-15
Barbell Shrugs 4 x 15-20
Sunday
Hybrid Full
Body/Strength Deadlift 4x6
Squat 4 x 8-12
Incline Bench Press (Barbell or Dumbbel 4 x 8-10
Lat Pulldowns 4 x 8-12
Dumbbell Bicep Curls (Hammer or Stand 4 x 12-15
Tricep Extensions 4 x 12-15

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