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Weekly Workout Routine Breakdown

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Tshephang Latlhang
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2 views3 pages

Weekly Workout Routine Breakdown

Uploaded by

Tshephang Latlhang
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

WEEKLY WORKOUT ROUTINE

MONDAY – ARMS (BICEPS, TRICEPS, FOREARMS)

Muscle Group Exercise Sets Reps

Biceps Barbell curls 4 30

Hammer curls 4 30

Triceps Tate presses 4 30

Weighted dips 4 30

Forearms Reverse curls 3 30

Wrist curls 3 Till failure

TUESDAY – SHOULDERS, CHEST, ABS

Muscle Group Exercise Sets Reps

Shoulder press 3 30

Shoulders Front raises 3 30

Lateral raises 3 30

Front raises (repeat) 3 30

Chest Push-ups 4 40 (alternating)

Crunches 3 Till failure


Abs
Sit-ups 3 Till failure

Mountain climbers 2 Till failure


WEDNESDAY – QUADS, CALVES, BACK

Muscle Group Exercise Sets Reps

Leg extensions 3 Till failure


Quads
Squats 3 30

Lunges 3 20 (each leg)

Calves Calf raises 3 Till failure

Back Dumbbell rows 4 Till failure

THURSDAY – ARMS (REPEAT OF MONDAY)

Muscle Group Exercise Sets Reps

Biceps Barbell curls 4 30

Hammer curls 4 30

Triceps Tate presses 4 30

Weighted dips 4 30

Forearms Reverse curls 3 30

Forearms Wrist curls 3 Till failure

FRIDAY – SHOULDERS & CHEST (REPEAT OF TUESDAY)

Muscle Group Exercise Sets Reps

Shoulder press 3 30

Shoulders Front raises 3 30

Lateral raises 3 30

Front raises (repeat) 3 30

Chest Push-ups 4 40 (alternating)

Crunches 3 Till failure


Abs
Sit-ups 3 Till failure

Mountain climbers 2 Till failure


SATURDAY – LEGS & BACK (REPEAT OF WEDNESDAY)

Muscle Group Exercise Sets Reps

Leg extensions 3 Till failure


Quads
Squats 3 30

Lunges 3 20 (each leg)

Calves Calf raises 3 Till failure

Back Dumbbell rows 4 Till failure

SUNDAY – FULL BODY

Muscle Group Exercise Sets Reps

Biceps Barbell curls 3 30

Triceps Weighted dips 3 25

Shoulders Shoulder press 3 25

Chest Push-ups 3 40

Quads Squats 3 25

Back Dumbbell rows 3 Till failure

Abs Crunches 2 Till failure

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