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Gym Routine

The document outlines a weekly gym routine focusing on different muscle groups each day. It includes specific exercises, sets, and repetitions for each day, targeting chest, triceps, back, biceps, legs, abs, shoulders, and arms. The routine is structured from Monday to Saturday, with each day dedicated to a different combination of muscle groups.

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Soumyabrata Saha
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3 views2 pages

Gym Routine

The document outlines a weekly gym routine focusing on different muscle groups each day. It includes specific exercises, sets, and repetitions for each day, targeting chest, triceps, back, biceps, legs, abs, shoulders, and arms. The routine is structured from Monday to Saturday, with each day dedicated to a different combination of muscle groups.

Uploaded by

Soumyabrata Saha
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

Gym Routine

Day Muscle Groups


Monday Chest + Triceps
Tuesday Back + Biceps
Wednesday Legs + Abs
Thursday Shoulder + Arms
Friday Chest + Back
Saturday Legs + Shoulder
Monday
● Incline Dumbbell Press × 4 × 8-10
● Flat Barbell Bench Press × 4 × 6-8
● Cable Fly (mid-level) × 3 × 12-15
● Overhead Dumbbell Extension × 3 × 10-12
● Rope Pushdowns × 3 × 12-15
● Dips (bodyweight or assisted) × 2 x failure

Tuesday
● Weighted Pull-Ups × 4 × 8-10
● Barbell Row (underhand grip) × 4 × 8
● Seated Cable Row (neutral) × 3 × 10-12
● Incline Dumbbell Curl × 3 × 10-12
● Hammer Curl × 3 × 12
● Face Pulls × 3 × 15 (rear delt & traps focus)

Wednesday
● Squats / Hack Squats × 4 × 8-10
● Romanian Deadlift × 3 × 10
● Leg Press (narrow stance) × 3 × 12
● Leg Curl (lying or seated) × 3 × 12-15
● Standing Calf Raise × 4 × 15-20
● Cable Crunch + Hanging Leg Raise
Superset × 3 each

Thursday
● Seated Barbell Press × 4 × 8-10
● Lateral Raises (strict) × 4 × 12-15
● Reverse Pec Deck × 3 × 15
● Barbell Curl × 3 × 10
● Skull Crushers × 3 × 10
● Cable Lateral Raise (finisher) × 2 × 20

Friday
● Incline Barbell Press × 4 × 6-8
● Weighted Pull-Ups × 4 × 6-8
● Flat Dumbbell Press × 3 × 10
● Single-Arm Dumbbell Row × 3 × 10
● Chest-Supported Rear Delt Raise × 3 × 15
● Pullover (dumbbell or cable) × 2 × 12-15

Saturday
● Leg Extensions (warm-up) × 3 × 15
● Smith Machine Squat × 4 × 10
● Lunges (weighted) × 3 × 12 each leg
● Seated Calf Raise × 4 × 15
● Arnold Press × 3 × 10-12
● Cable Lateral Raise (high rep) × 3 × 15-20

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