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Weekly Workout Routine Planner

The document outlines a six-day workout routine focusing on different muscle groups each day. It includes exercises for the chest, back, legs, shoulders, and arms, detailing sets and repetitions for each exercise. The routine emphasizes a balanced approach to strength training with a variety of exercises targeting major muscle groups.

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pratyush.sharma.dev
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7 views1 page

Weekly Workout Routine Planner

The document outlines a six-day workout routine focusing on different muscle groups each day. It includes exercises for the chest, back, legs, shoulders, and arms, detailing sets and repetitions for each exercise. The routine emphasizes a balanced approach to strength training with a variety of exercises targeting major muscle groups.

Uploaded by

pratyush.sharma.dev
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

workout

routine
DAY 1 - CHEST DAY 2 - BACK
Pushups : 3 x 10
DeadLift : 4 X 4-6
Barbell/dumbbell
Pull-ups / Lat
Bench Press : 4 x 5-8
Pulldown : 4 x 8-10
Incline Dumbbell Press : 3 x 8-10
Barbell Row : 3 x 8-10
Dips / Chest Press : 3 x 8-10
Straight-Arm Pulldown : 4 x 10-12
Cable Fly / Pec Deck : 4 x 10-12

DAY 3 – LEGS DAY 4 – SHOULDERS

Back Squat : 4 X 5-8 Overhead Barbell Press : 4 X 5-8


Leg Press : 4 x 8-10 Dumbbell Lateral Raise : 4 x 12
Leg Curl : 3 x 8-10 Rear Delt Fly / Face
Leg Extension : 4 x 10-12 Pull : 3 x 10-12
Cable Lateral Raise : 4 x 10-12

DAY 5 – ARMS DAY 6 – SHOULDERS + ARMS

EZ-Bar Skull Crushers : 4 X 5-8 Seated Dumbbell


EZ-Bar Curl : 4 x 8-10 Shoulder Press : 4 X 5-8
Incline Dumbbell Curl : 3 x 8-10 Dumbbell Lateral Raise : 4 x 8-10
Rope Overhead Triceps Rear Delt Cable Fly /
Extension : 4 x 10-12 Face Pull : 3 x 8-10
Cable Curl + Pushdown : Superset EZ-Bar Curl : 4 x 10-12
Rope Pushdown :3 x 8-10
Cable Curl + Overhead
Rope Extension :superset

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