Weekly Workout Plan
Monday (Chest, Tricep)
Exercise Sets × Reps Notes
Barbell Bench Press (Flat) 3 - 4 Sets × 6 - 8 Reps Target Overall Chest Mass
Incline Dumbbell Press 3 Sets × 8 - 10 Reps Focuses on the Upper Chest
Decline Barbell Bench Press 3 Sets × 8 - 10 Reps Emphasizes the Lower Chest
Machine Chest Press (Flat) 3 Sets × 10 - 12 Reps Adds Volume and Safer overload
Close Grip Barbell Bench Press 3 - 4 Sets × 6 - 8 Reps Target All Heads with Emphasis on Lateral
Overhead Dumbbell Triceps Extension3 Sets × 10 - 12 Reps Emphasizes the Long Head
Ez Bar Skull Crushers 3 Sets × 10 - 12 Reps Target Lateral Head
Cable Robe Pushdown 3 Sets × 12 - 15 Reps Constant Tension
Tuesday (Back, Biceps)
Exercise Sets × Reps Notes
Lat Pulldown 4 Sets × 8 - 12 Reps Target Lats
Seated Cable Row 4 Sets × 10 Reps Target Rhomboids, Mid Traps, Lats
Chest Supported T - Bar Row 3 - 4 Sets × 8 - 10 Reps Target Mid Upper Back Thickness
Dumbbell Shrugs 3 Sets × 12 - 15 Reps Target Upper Traps
Barbell Curl 4 Sets × 8 - 10 Reps Use a Straight or Ez Bar
Incline Dumbbell Curl 3 Sets × 10 - 12 Reps Big Stretch on Long Head
Preacher Curl 3 Sets × 10 - 12 Reps Keeps Strict Form
Cable Rope Hammer Curl 3 Sets × 10 - 15 Reps Hits Brachialis for Width
Wednesday (Shoulder, Forearms)
Exercise Sets × Reps Notes
Seated Dumbbell Shoulder Press 4 Sets × 8 - 10 Reps Target Anterior, Lateral Delts
Cable Lateral Raise 3 Sets × 12 - 15 Reps Target Lateral Delts
Reverse Pec Deck 3 Sets × 12 - 15 Reps Target Rear Delts
Cable Front Raises 3 Sets × 10 - 12 Reps Target Anterior Delts
Face Pulls 3 Sets × 15 Reps Target Rear Delts, Rotator Cuff
Dumbbell Cuban Press 2 - 3 Sets × 12 Reps Target Rotator Cuff, Front Delts
Wrist Curls 3 - 4 Sets × 12 - 15 Reps Target Wrist Flexors
Reverse Barbell Curl 3 - 4 Sets × 8 - 12 Reps Target Brachioradialis, Wrist Extensors
Thursday (Chest, Triceps - Variation)
Exercise Sets × Reps Notes
Incline Cable Fly 3 Sets × 12 - 15 Reps Build Upper Chest and Inner Chest Line
Flat Dumbbell Fly 3 Sets × 10 - 12 Reps Stretches and Shapes the Middle Chest
Cable Crossovers (High to Low) 3 Sets × 12 - 15 Reps Target the Lower and Inner Chest
Peck Dec Machine Fly 3 Sets × 10 - 12 Reps Maximum Isolation and Pump
Tricep Pushdown 4 Sets × 10 - 15 Reps Target Lateral and Medial Head Focus
Cable Overhead Tricep Extension 3 Sets × 10 - 12 Reps Stretch with Constant Tension, Hits Long Head
Dumbbell Kickbacks 3 Sets × 12 - 15 Reps Peak Contraction, Medial Head
Dips 3 Sets × 8 - 12 Reps
Friday (Back, Biceps - Variation)
Exercise Sets × Reps Notes
Barbell Deadlift 4 Sets × 6 - 8 Reps Target Lower Back, Traps, Hams, Glutes
Cable Machine Rows 4 Sets × 10 - 12 Reps Target Overall Mid-back and Lats
Straight-Arm Cable Pulldown 3 Sets × 12 - 15 Reps Target Lats
Back Extension 3 Sets × 15 Reps Target Lower Back
Ez-Bar Wide Grip Curl 4 Sets × 8 - 10 Reps Emphasizes Short Head
Concentration Curl 3 Sets × 10 - 12 Reps Great For Peak Isolation
Zottman Curl 3 Sets × 10 - 12 Reps Combo For Regular, Reverse Curls
One-Arm Cable Curl 3 Sets × 12 - 15 Reps Constant Tension, Detail Work
Saturday (Legs)
Exercise Sets × Reps Notes
Barbell Back Squat 4 Sets × 8 - 10 Reps Target Quads, Glutes
Leg Press (Feet Shoulder Width, High 3onSets
Platform)
× 12 - 15 Reps Target Hamstrings, Quads, Glutes
Barbell Hip Thrust 3 Sets × 10 - 12 Reps Target Glutes
Leg Curl 3 Sets × 12 - 15 Reps Target Hamstrings
Leg Extension 3 Sets × 12 - 15 Reps Target Quadriceps
Standing Calf Raises 4 Sets × 15 - 20 Reps Target Gastrocnemius
Seated Calf Raises 3 Sets × 15 - 20 Reps Target Soleus
Cable Hip Abduction + Adduction Superset
3 Sets × 12 - 15 Reps Target Abduction, Adduction