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Weekly Full Body Workout Plan

This document presents a training plan divided by days of the week. Monday focuses on legs with exercises such as press, lunges, squats, and extensions. Wednesday works on quadriceps, glutes, and abductors. Friday focuses on glutes and hamstrings with squats, kicks, and deadlifts. Tuesdays work shoulders, triceps, and biceps, and another Tuesday focuses on back, chest, and biceps.

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9 views3 pages

Weekly Full Body Workout Plan

This document presents a training plan divided by days of the week. Monday focuses on legs with exercises such as press, lunges, squats, and extensions. Wednesday works on quadriceps, glutes, and abductors. Friday focuses on glutes and hamstrings with squats, kicks, and deadlifts. Tuesdays work shoulders, triceps, and biceps, and another Tuesday focuses on back, chest, and biceps.

Translated by

ScribdTranslations
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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FULL LEG

(MONDAY)
Press
3x20 (average weight)
2x15 (heavy)
Lunges supported on
bank
4x12 per leg
Sumo squat
4x15
Quadriceps extension
4x20
Machine for
abductors 5x20

CUBE
ADDUCTORS
(WEDNESDAY)
Quadriceps extension
4x25
Hack squat
staggered
4x15
Lunges
20 steps
Side squat with 5kg weight
4x20
Squats with the
elevated heels in a
step
5x15
GLUTES AND
FEMORALS
(FRIDAY)
free squat
deep
4x15
Kick with pulley in
bank
4x30
Pelvic lift with
weight
Lunges supported on
bank
4x12 per leg
Deadlift
5x15
Single-leg deadlift
4 x 12 each foot
Dumbbell sumo
4x20

SHOULDERS TRICEPS
ARMS
Tuesday
REMOVAL WITH BAR
FREE
60
MILITARY PRESS
4x14
ELEVATIONS
LATERALS WITH
Dumbbell
4x15
French Press With
Dumbbell
5x1
BAUBLES
TRICEP PULLDOWNS
WITH HIGH PULLEY
5 times 15
MILESTONES FOR TRISEP
WITH LOW PULLEY
5x12
ESPALDA PECHO BISEP
(TUESDAY)
Bank Openings
PLAN
4x15
SAW WITH
Dumbbell
4x20
PULLEY PULLS
LOW BACK
4x20 (FOR EACH
ARM
CURL BICEP WITH PULLEY
4X14
CURL BISEP IN BANK
INCLINED WITH
DUMBBELLS
4x15

CURL BICEP WITH BAR


4x12

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