Weekly Workout Plan: Strength Training
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ScribdTranslationsWeekly Workout Plan: Strength Training
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ScribdTranslationsMONDAY (PECTORAL, SHOULDER AND TRICEPS)
WARM-UP
1. DO 5 MINUTES OF CARDIO AT A SOFT PACE (ONLY IF YOU FEEL COLD)
2. AEROBIC WARM-UP
[Link] SERIES 2 OR 3 (MANDATORY)
Bench press
WEEK REPETITIONS SERIES Pound REST
1 4 4 MN
2
3
4
5
6
7
LOW PULLEY CROSSBARS
WEEK REPETITIONS SERIES POUND LB REST
1 3 3MN
2
3
4
5
6
7
Sitting Dumbbell Shoulder Press
WEEK REPETITIONS SERIES POUND LB REST
1 3 3 MN
2
3
4
5
6
7
LATERAL ELEVATIONS ON LOW PULLEY
WEEK REPETITIONS SERIES POUND LB REST
1 3 MN
2
3
4
5
6
7
SUBSEQUENT ELEVATIONS ON MACHINE
WEEK REPETITIONS SERIES POUND LB REST
1 3 2 e 3 MN
2
3
4
5
6
7
Triceps extensions
WEEK REPEAT [{"text":"SERIES"}]
POUND LB REST
1 3 3 MN
2
3
4
5
6
7
TRICEPS CUP
WEEK REPETITIONS SERIES Pound LB REST
1 2 2MN
2
3
4
5
6
7
TUESDAY (BACK, BICEPS AND FOREARM)
WARMING
1. DO 5 MINUTES OF CARDIO AT A GENTLE PACE (ONLY IF YOU FEEL COLD)
2. AEROBIC WARM-UP
[Link] SERIES 2 OR 3
REMO
WEEK REPETITIONS SERIES Pound REST
1 3-4 4 MN
2
3
4
5
6
7
JERK TO THE CHEST
WEEK REPETITIONS SERIES WEIGHT REST
1 3-4 3 MINUTES
2
3
4
5
6
7
SHOULDER SHRUGS or FACE PULL
WEEK REPETITIONS SERIES POUND REST
1 3 3 MINUTES
2
3
4
5
6
7
Incline bench curl
WEEK REPETITIONS SERIES POUND LB REST
1 3 2 MINUTES
2
3
4
5
6
7
Bicep curl or hammer curl
WEEK REPETITIONS SERIES WEIGHT LB REST
1 3 42.35 2 MINUTES
2
3
4
5
6
7
curl preacher
WEEK REPETITIONS SERIES POUND REST
1 3 3 MINUTES
2
3
4
5
6
7
Wrist curl
WEEK REPETITIONS SERIES POUND LB REST
1 3 2 MINUTES
2
3
4
5
6
7
Reverse CURL
WEEK REPETITIONS SERIES POUND REST
1 3 2 MN
2
3
4
5
6
7
WEDNESDAY (LEG AND CORE)
WARMING
1. DO 5 MINUTES OF CARDIO AT A GENTLE PACE (ONLY IF YOU FEEL COLD)
2. AEROBIC WARM-UP
3. SERIES OF APPROXIMATION 2 OR 3
CURL FEMORAL
WEEK REPEATS SERIES POUND LB REST
1 4 3 MN
2
3
4
5
6
7
SQUAT or press
WEEK REPEATS SERIES WEIGHT LB
1 4 90 4 MINUTES
2
3
4
5
6
7
HIP TRUPS
WEEK REPETITIONS SERIES POUND LB REST
1 3 3 MINUTES
2
3
4
5
6
7
ADDUCTORS ON MACHINE
WEEK REPETITIONS SERIES POUND LB REST
1 3 3 MINUTES
2
3
4
5
6
7
HEEL RAISES STANDING
WEEK REPETITIONS SERIES POUND LB REST
1 4 2MN
2
3
4
5
6
7
Sitting Heel Raises
WEEK REPETITIONS SERIES POUND LB REST
1 2 2 MN
2
3
4
5
6
7
ABDOMINAL WHEEL OR PLANK
WEEK REPETITIONS SERIES POUND LB REST
1 3 3MN
2
3
4
5
6
7
CRUNCH
WEEK REPETITIONS SERIES POUND LB REST
1 3 3MN
2
3
4
5
6
FRIDAY (TORSO)
WARMING
DO 5 MINUTES OF CARDIO AT A GENTLE PACE (ONLY IF YOU FEEL COLD)
2. AEROBIC WARM-UP
[Link] SERIES 2 OR 3
BANKING PRESS
WEEK REPETITIONS SERIES POUND LB REST
1 3 4 MN
2
3
4
5
6
7
JALON TO THE CHEST
WEEK REPETITIONS WEIGHT SERIES RESTLB
1 3 3 MN
2
3
4
5
6
7
PRESS SHOULDER
WEEK REPETITIONS SERIES POUND LB REST
1 3 3 MINUTES
2
3
4
5
6
7
CROSSES ON HIGH PULLEY
WEEK REPETITIONS SERIES POUND REST
LB
1 3 3 MINUTES
2
3
4
5
6
7
REMO
WEEK REPETITIONS SERIES POUND LB REST
1 3
2
3
4
5
6
7
LATERAL RAISES WITH DUMBELLS
WEEK REPETITIONS SERIES WEIGHT RESTLB
1 3 2 MN
2
3
4
5
6
7
TRICEPS EXTENSIONS
WEEK REPETITIONS SERIES WEIGHT RESTLB
1 3
2
3
4
5
6
7
CURL HAMMER
WEEK REPETITIONS SERIES POUND LB REST
1 3 3 3 MINUTES
2
3
4
5
6
7
SATURDAY (LEG AND CORE)
WARM-UP
1. DO 5 MINUTES OF CARDIO AT A GENTLE PACE (ONLY IF YOU FEEL COLD)
2. AEROBIC WARM-UP
[Link] SERIES 2 OR 3
FEMORAL CURL
WEEK REPETITIONS SERIES POUND LB REST
1 4 3 MN
2
3
4
5
6
7
SQUAT OR PRESS
WEEK REPETITIONS SERIES POUND LB
1 4 4 MINUTES
2
3
4
5
6
7
HIP TRUPS
WEEK REPEATITIONS SERIES POUND LB REST
1 3 3 MINUTES
2
3
4
5
6
7
ADDUCTORS ON MACHINE
WEEK REPETITIONS SERIES POUND LB REST
1 3 3 MINUTES
2
3
4
5
6
7
HEEL RAISES STANDING
WEEK REPETITIONS SERIES Pound REST
1 4 2 MN
2
3
4
5
6
7
Sitting Heel Raises
WEEK REPETITIONS SERIES POUND LB REST
1 2 2 MN
2
3
4
5
6
7
ABDOMINAL WHEEL OR PLANK
WEEK REPETITIONS SERIES Pound REST
1 3 3 MN
2
3
4
5
6
7
CRUNCH
WEEK REPETITIONS SERIES POUND LB REST
1 3 3 MN
2
3
4
5
6