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Weekly Strength Training Schedule

The document outlines a detailed weekly workout routine consisting of exercises for different muscle groups across six days. Each day focuses on specific workouts such as legs, chest, back, and arms, incorporating various exercises like power snatches, chin-ups, and bench presses. The routine is designed by ISTIAQUE AHMED SHUVO and Md Alamin Hossain.

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7 views1 page

Weekly Strength Training Schedule

The document outlines a detailed weekly workout routine consisting of exercises for different muscle groups across six days. Each day focuses on specific workouts such as legs, chest, back, and arms, incorporating various exercises like power snatches, chin-ups, and bench presses. The routine is designed by ISTIAQUE AHMED SHUVO and Md Alamin Hossain.

Uploaded by

SS Entertainment
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

Saturday
- Leg (Power Snatch + Leg Curl Dead Lift + Machine Squad Leg Press + Leg Extension +Calf Rise +
Back Extension)
- Upright Row + Barbell Shoulder Press + Cable Press Down + Arnold Press
- Dumbbell Lateral Raise + Behind-the-Neck Barbell Shoulder Press + Cable Crossover + Classic
Dumbbell Shoulder Press
- Rear Pec Deck Fly + Face Pull

Sunday
- Dips + Push-ups
- Incline Barbell Chest Press + EZ Overhead Triceps Extension + Decline Dumbbell Chest Press + Dumbbell
Kickback
- Seated Chest Press + Bench Dips + Pec Deck Fly + Cable Press Down
- Long Arm Pec Deck Fly + Reverse Grip Press + One-arm Dumbbell Press

Monday
- Chin-up
- Front Pulldown + Reverse Grip EZ Bar Biceps Curl + One-arm Dumbbell Row + Dumbbell Hammer Curl
- Seated Cable Row + Preacher Curl + One-arm Cable Pulldown + Alternate Dumbbell Curl
- V-Bar Curl + EZ Bar Biceps Curl + Concentration Curl + Lying Cable Curl + One-arm Cable Curl

Tuesday
- Leg (Power Snatch + Single Leg Curl + Hack Squad + Burble / Dumbbell Lunch + One Leg Press + One Leg
Extension + One Leg Calf Rise + Back Extension)
- Upright Row + Barbell Shoulder Press + Cable Press Down + Arnold Press
- Dumbbell Lateral Raise + Behind-the-Neck Barbell Shoulder Press + Cable Crossover + Classic Dumbbell
Shoulder Press
- Rear Pec Deck Fly + Face Pull
Wednesday
- Dips + Push-ups
- Flat Bench Chest Press + Lying EZ Bar Triceps Extension + Flat Bench Dumbbell Chest Press + One-arm
Dumbbell Extension
- Decline Chest Press + Cable Pullover + Dumbbell Fly + Seated Cable Pullover
- Double Pullover + Close Grip Press + Lying One-arm Triceps Extension

Thursday
- Chin-up (3 sets)
- T-Bar Row + Reverse Grip Spiderman Biceps Curl + Reverse Grip Pulldown + Cable Hammer Curl
- Bent-over Cable Row + Preacher Curl + Behind-the-Neck Pulldown + Alternate Dumbbell Curl
- One-arm Dumbbell Row + EZ Bar Biceps Curl + Concentration Curl
- Overhead Biceps Curl + One-arm Dumbbell Preacher Curl + Standing Double Arm Cable Cur

Prepared by: ISTIAQUE AHMED SHUVO & Md Alamin Hossain

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