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Weekly Workout Routine Guide

This document presents a training plan divided by days of the week. Each day focuses on a main muscle group and includes exercises for that group and other auxiliary muscle groups. The exercises are performed in sets with different repetitions and weights, increasing the difficulty throughout the routine. The plan follows a pattern of training volume and intensity to achieve gains in strength and muscle mass.

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4 views2 pages

Weekly Workout Routine Guide

This document presents a training plan divided by days of the week. Each day focuses on a main muscle group and includes exercises for that group and other auxiliary muscle groups. The exercises are performed in sets with different repetitions and weights, increasing the difficulty throughout the routine. The plan follows a pattern of training volume and intensity to achieve gains in strength and muscle mass.

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© All Rights Reserved
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MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY

CHEST-SHOULDER- BACK-BICEPS LEGS CHEST-SHOULDER- BACK-BICEPS LEGS


TRICEPS TRICEPS
PRESS PLANE 4X12 REM IN T BARBELL SQUAT FLAT PRESS 4X12 REMO IN T BARBELL SQUAT
2 DOMINATED PESO 3X(PYRAMIDAL) 4X10 2 DOMINATED PESO 3X(PYRAMIDAL) 4X10
2 SERIES ADD WEIGHT.1X15 3 MAXIMUM PESO 2 SERIES ADD WEIGHT.1X15 3 MAXIMUM PESO
(BISERIE) 2X10 1 YOU ADD WEIGHT (BISERIE) 2X10 1 YOU ADD WEIGHT
BIRDS WITH 3X8 (REST 2 MINS) BIRDS WITH 3X8 (REST 2 MINS)
Dumbbell (REST 2 MINS) Dumbbell (REST 2 MINS)
2X(FALL) 2X(FALL)
(REST 2 MINUTES) (REST 2MINS)

INCLINED PRESS 4X15 PULLDOWN LEG PRESS INCLINED PRESS 4X15 PULL DOWN TO CHEST LEG PRESS
2 DOMINATED PESO 4X12 4X15 2 DOMINATED PESO 4X12 4X15
2 SERIES ADD WEIGHT.3 DOMINATED PESO 2 DOMINATED PESO 2 SERIES ADD WEIGHT.3 DOMINATED PESO 2 DOMINATED PESOS
(PYRAMIDAL)(BEADWORK)
YOU ADD WEIGHT 2 ADD WEIGHT (PYRAMID)(BEADING)1 YOU ADD WEIGHT 2 YOU ADD WEIGHT
TRICEP KICKBACK (REST 1 MIN) (BREAK 2 MINS) TRICEPS KICKBACK (BREAK 1 MIN) (BREAK 2 MINS)
2X FALL 2X FALL
(REST 2MINS) (REST 2MINS)
HIGH PULLEY CROSSINGNarrow Straits EXTENSION OF HIGH PULLEY CROSS NARROW STRAIT EXTENSION OF
3X(FAIL) 3X20 QUADRICEPS 4X20 3X(FAIL) 3X20 QUADRICEPS 4X20
1 DOMINATED PESO 2 DOMINATED PESO 2 DOMINATED PESO 1 DOMINATED PESO 2 DOMINATED PESO 2 DOMINATED PESO
1 YOU ADD WEIGHT 1 REST PAUSE YOU ADD WEIGHT 1 YOU ADD WEIGHT 1 REST PAUSE 1 YOU ADD WEIGHT
1 DROPSET 1 DROPSET 1 DROPSET 1 DROPSOCKET
(REST 1 MIN) (REST 2 MINS) (REST 2 MINS) (REST 1 MIN) (REST 2 MINS) (REST 2 MINS)
ELEVATIONS BICEP ON PULLEY FEMORAL ELEVATIONS BICEP ON PULLEY FEMORAL
LATERALS 4X20-10 3X(FAIL) SITTING 4X (LATERAL PYRAMIDAL 4X20-103X (FALL) SEATED4X(PYRAMIDAL)
3X12REPS+8XREPS(MA 1 WEIGHT CONTROLLED) 1X15
3X12REPS+8XREPS(MORE 1 WEIGHT CONTROLLED
WITH WEIGHT) 1 PESO ADDED 1X15 WEIGHT) 1 PESO ADDED 2X12
1 X10 REPS 1DROPSET 2X12 1 X10 REPS 1DROPSET 3X10
PARTIALS (CAN BE (REST 1 MINUTE) 3X10 PARTIALS (CAN BE (REST 1 MIN) 4X8
WITH THE WEIGHT OF 8 4X8 WITH THE WEIGHT OF 8 (REST 2 MINS)
REPS FROM ABOVE) (REST 2MINS) REPS FROM ABOVE)
(REST 2 MINS) (REST 2 MINS)
MILITARY PRESS CURL HAMMER DEAD WEIGHT ROMANIAN MILITARY PRESS Curl Hammer ROMAN DEAD WEIGHT
MACHINE OR PULLEY OR DUMBBELL OR BAR MACHINE OR PULLEY OR DUMBBELL OR BARBELL
DUMBBELLS 4X15 dumbbell 3XFALLO DUMBBELLS 4X15 Dumbbell 3XFALL
3 DOMINATED PESO 2X(FALL) (REST 1 MIN) 3 DOMINATED PESO 2X(FAILURE) (REST 1 MIN)
1 YOU ADD WEIGHT 1 YOU ADD WEIGHT
(REST 2 MINS) (REST 2 MINS) REST 2 MINS (REST 2 MINS)
FRANCE PRESS FRENCH PRESS
3X (FALL) 3X(FAIL)
(REST 2 MINS) (REST 2 MINS)

RANDY COACH 6/6/2022 - 6/9/2022.

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