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Weekly Workout Plan for All Muscle Groups

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dalevergara321
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4 views1 page

Weekly Workout Plan for All Muscle Groups

Uploaded by

dalevergara321
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd

Day Muscle Groups Exercises (2-3 sets)(increase reps as

needed)
Day 1 – Legs (Glutes + Quads) ● Glute Bridges – 12 reps
Monday ● Step-ups – 10 reps/leg
● Wall Sit – 20–30 sec x2
● Bodyweight Squats – 12 reps
Day 2 – Arms (Shoulders + ● Wall/Incline Push-ups – 8 reps
Tuesday Biceps) ● Front Arm Raises (bottles) – 12 reps
● Bicep Curls (light weight) – 12 reps
● Shoulder Rolls – 15 reps x2
Day 3 – Stomach & Waist ● Standing Side Crunch – 12 reps/side
Wednesd ● Seated Russian Twists – 12 reps/side
ay ● Dead Bug – 8 reps
● Side Plank (knees) – 15–20 sec/side
Day 4 – Chest + Back ● Wall Push-ups – 8 reps
Thursday ● Superman (lift arms/legs) – 10 reps
● Reverse Snow Angels – 8 reps
● Chest Stretch – hold 20s
Day 5 – Legs (Glutes + ● Side-lying Leg Raises – 12 reps/side
Friday Abductors + Soleus) ● Glute Kickbacks – 12 reps/leg
● Calf Raises – 15 reps
● Side Step Walks – 10 steps/side
Day 6 – Arms + Abs (Light) ● Overhead Press (bottles) – 10 reps
Saturday ● Bicep Curls – 12 reps
● Seated Side Bends – 12 reps/side
● Forearm Plank (on knees) – 15–20 sec
x2
Day 7 – Rest / Recovery ● Light stretching
Sunday ● 10–15 min walk

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