Weekly Full-Body Workout Plan
Uploaded by
Tshephang LatlhangWeekly Full-Body Workout Plan
Uploaded by
Tshephang LatlhangWEEKLY WORKOUT ROUTINE
MONDAY – ARMS (BICEPS, TRICEPS, FOREARMS)
Muscle
Exercise Sets Reps
Group
Barbell curls 4 30
Biceps
Hammer
4 30
curls
Tate presses 4 30
Triceps
Weighted
4 30
dips
Reverse
Forearms 3 30
curls
Wrist curls 3 Till failure
TUESDAY – SHOULDERS, CHEST, ABS
Muscle
Exercise Sets Reps
Group
Shoulder press 3 30
Front raises 3 30
Shoulders
Lateral raises 3 30
Front raises
3 30
(repeat)
Chest Push-ups 4 40 (alternating)
Crunches 3 Till failure
Abs Sit-ups 3 Till failure
Mountain
2 Till failure
climbers
WEDNESDAY – QUADS, CALVES, BACK
Muscle
Exercise Sets Reps
Group
Leg
3 Till failure
extensions
Quads
Squats 3 30
Lunges 3 20 (each leg)
Calves Calf raises 3 Till failure
Dumbbell
Back 4 Till failure
rows
THURSDAY – ARMS (REPEAT OF MONDAY)
Muscle
Exercise Sets Reps
Group
Barbell curls 4 30
Biceps
Hammer
4 30
curls
Tate presses 4 30
Triceps
Weighted
4 30
dips
Reverse
Forearms 3 30
curls
Forearms
Wrist curls 3 Till failure
FRIDAY – SHOULDERS & CHEST (REPEAT OF TUESDAY)
Muscle
Exercise Sets Reps
Group
Shoulder press 3 30
Front raises 3 30
Shoulders
Lateral raises 3 30
Front raises
3 30
(repeat)
Chest Push-ups 4 40 (alternating)
Abs Crunches 3 Till failure
Muscle
Exercise Sets Reps
Group
Sit-ups 3 Till failure
Mountain
2 Till failure
climbers
SATURDAY – LEGS & BACK (REPEAT OF WEDNESDAY)
Muscle
Exercise Sets Reps
Group
Leg
3 Till failure
extensions
Quads
Squats 3 30
Lunges 3 20 (each leg)
Calves Calf raises 3 Till failure
Dumbbell
Back 4 Till failure
rows
SUNDAY – FULL BODY
Muscle
Exercise Sets Reps
Group
Biceps Barbell curls 3 30
Weighted
Triceps 3 25
dips
Shoulder
Shoulders 3 25
press
Chest Push-ups 3 40
Quads Squats 3 25
Dumbbell
Back 3 Till failure
rows