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3 views6 pagesWeekly Workout Plan: Legs, Arms, Abs
The document presents a 5-day training plan divided into exercises for different body parts. Each day focuses on legs, arms, back/glutes, chest/back/shoulders, and legs again. The exercises are divided into sets of 10 to 15 repetitions each with breaks of 60 to 90 seconds between sets and 2 minutes between different exercises.
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0% found this document useful (0 votes)
3 views6 pagesWeekly Workout Plan: Legs, Arms, Abs
The document presents a 5-day training plan divided into exercises for different body parts. Each day focuses on legs, arms, back/glutes, chest/back/shoulders, and legs again. The exercises are divided into sets of 10 to 15 repetitions each with breaks of 60 to 90 seconds between sets and 2 minutes between different exercises.
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MONDAY: LEGS Rest for 60 to 90 seconds between sets and 2
minutes between different exercises.
FREE SQUAT
Do 3 sets of 10 repetitions each.
2. DEADLIFT WITH BARBELL OR DUMBELLS
Do 3 sets of 10 repetitions each.
3. DO LEG EXTENSION SITTING COMBINING IT WITH
INCLINED PRESS
Do 3 sets of 10 repetitions FOR each one
4. TERMINATE WITH CALF MACHINE (GLUTES)
Do 3 sets of 10 repetitions
ABS (OPTIONAL) FROM 20 TO 50
TUESDAY: ARMS
BACK OPEN AND CLOSED MACHINE
Do 3 to 4 sets of 15 repetitions, resting 60 seconds in between.
series.
2. REMO
Do 3 to 4 sets of 15 repetitions, resting 60 seconds in between.
series.
3. SAW
Do 3 to 4 sets of 15 repetitions or less (depending on the weight chosen)
lift), rest 60 seconds between sets.
4. YOU DO TRICEPS SITTING OR STANDING IN 'CUPS' MODE
Do 3 to 4 sets of 15 repetitions
Rest 60 seconds between sets.
FINALLY, IT IS NECESSARY TO END A HARD SESSION OF
ABDOMINALS.
WEDNESDAY
Start by doing seated leg extensions.
Do 3 to 4 sets of 12 repetitions
2. Lunges (scissors) with a bar or with dumbbells
Do 3 to 4 sets of 12 repetitions
3. Glutes on that machine where you stay in a 'four-legged' position
Do 3 to 4 sets of 12 repetitions.
4. Do adductor and hip combining them in 3 to 4 sets of 10
repetitions each one
5. calf machine hamstrings
6. sit-ups (optional), depending on how you feel.
THURSDAY
Do chest presses with dumbbells
Do 3 to 4 sets of 15 repetitions, rest 60
seconds between sets
2. OPEN AND CLOSED BACK MACHINE
Do 3 to 4 sets of 15 repetitions, rest for 60 seconds.
seconds between sets....
3. perform lateral shoulder raises seated or standing
with a lightweight
Do 3 to 4 sets of 15 repetitions, rest 60.
seconds between sets.
4. saw
Do 3 to 4 sets of 15 repetitions or less (according to the
chosen weight to lift), rest 60 seconds between sets.
5. Do triceps seated or standing in 'cups' mode
Do 3 to 4 sets of 15 repetitions
Rest 60 seconds between sets.
6. finally, it is necessary to end with a tough session
of abs.
FRIDAY
MONDAY: LEGS Rest for 60 to 90 seconds between sets and 2
minutes between different exercises.
FREE SQUAT
Do 3 sets of 10 repetitions each.
2. DEADLIFT WITH BARBELL OR DUMBBELLS
Do 3 sets of 10 repetitions each.
3. PERFORM SEATED LEG EXTENSION COMBINING IT WITH
INCLINED PRESS
Do 3 sets of 10 repetitions for each one.
4. TERMINATE WITH CALF MACHINE (GLUTES)
Do 3 sets of 10 repetitions
ABDOMINALS (OPTIONAL) FROM 20 TO 50