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Workout Schedule

The workout routine breaks exercises into different days focusing on different muscle groups. Monday focuses on chest and back, Tuesday on arms and abs, etc. The morning routine includes cardio and aerobic exercises done 3 times per week. Activities vary each day from brisk walking to jogging to running. Each muscle group has 4 targeted exercises listed that are performed with sets and repetitions provided for each move. Exercises are tailored to work specific areas like biceps, triceps, shoulders, chest, back, legs, and abs. Stretching is included on Sundays.

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uneebullah
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121 views1 page

Workout Schedule

The workout routine breaks exercises into different days focusing on different muscle groups. Monday focuses on chest and back, Tuesday on arms and abs, etc. The morning routine includes cardio and aerobic exercises done 3 times per week. Activities vary each day from brisk walking to jogging to running. Each muscle group has 4 targeted exercises listed that are performed with sets and repetitions provided for each move. Exercises are tailored to work specific areas like biceps, triceps, shoulders, chest, back, legs, and abs. Stretching is included on Sundays.

Uploaded by

uneebullah
Copyright
© Attribution Non-Commercial (BY-NC)
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLS, PDF, TXT or read online on Scribd
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Workout Routine

Break-up of Exercises on the basis of Muscle Groups:

Monday Tuesday Wednesday Thursday Friday Saturday Sunday


Chest 04 exercises Arms 12 exercises Shoulders 04 exercises Chest 04 exercises Arms 12 exercises Shoulders 04 exercises
Back 05 exercises Abs(obliques) 03 exercises Legs 04 exercises Back 05 exercises Abs(obliques) 03 exercises Legs 04 exercises Rest
Abs(front) 03 exercises Abs(front) 03 exercises Abs(front) 03 exercises Abs(front) 03 exercises

Morning Routine:

Monday Tuesday Wednesday Thursday Friday Saturday Sunday


1. Brisk Walk 1. Jogging 1. Brisk Walk 1. Jogging 1. Brisk Walk 1. Aerobics
(30 mins.) (30 mins.) (10 mins.) (30 mins.) (10 mins.) (30 mins.)
2. Hard Running 2. Aerobics 2. Hard Running 2. Aerobics 2. Hard Running 2. Yoga
Rest
(500 meters) (10 mins.) (500 meters) (10 mins.) (500 meters) (30 mins.)
3. Aerobics 3. Yoga 3. Aerobics 3. Yoga 3. Aerobics
(15. mins) (20 mins.) (15. mins) (20 mins.) (15. mins)

Exercises:

Monday Tuesday Wednesday Thursday Friday Saturday Sunday


- Chest - Biceps - Shoulders - Chest - Biceps - Shoulders
1. Dumbell Flies 12 x 4 1. Preacher Curls 12 x 4 1. Clean & Press 12 x 4 1. Dumbell Flies 12 x 4 1. Preacher Curls 12 x 4 1. Clean & Press 12 x 4
2. Standing Cable 2. Standing Cable
15 x 4 2. 21s with Barbell 21 x 4 2. Arnold Presses 12 x 4 15 x 4 2. 21s with Barbell 21 x 4 2. Arnold Presses 12 x 4
Crossovers Crossovers
3. Rope Pulls 12 x 4 3. Incline Dumbell Curls 12 x 4 3. Standing Laterals 12 x 4 3. Pull Overs 12 x 4 3. Incline Dumbell Curls 12 x 4 3. Standing Laterals 12 x 4
4. Hanging Serratus 4. Hanging Serratus
12 x 4 4. Concentration Curls 12 x 4 4. Upright Rows 12 x 4 12 x 4 4. Concentration Curls 12 x 4 4. Upright Rows 12 x 4
Crunches Crunches
- Back - Triceps - Legs - Back - Triceps - Legs
1. Lying Triceps 1. One Arm Dumbell 1. Lying Triceps
1. One Arm Dumbell Rows 12 x 4 12 x 4 1. Squats 12 x 4 12 x 4 12 x 4 1. Squats 12 x 4
Extensions Rows Extensions
2. Lat machine Pulls 12 x 4 2. Dumbell Kickbacks 12 x 4 2. Leg Presses 12 x 4 2. Lat machine Pulls 12 x 4 2. Dumbell Kickbacks 12 x 4 2. Leg Presses 12 x 4
3. Bent-Over Barbell
3. Dead Lifts 12 x 4 3. Plain Dips 12 x 4 3. Calf Raises 25 x 4 12 x 4 3. Plain Dips 12 x 4 3. Calf Raises 25 x 4
Rows
4. Hyper extensions 12 x 4 4. Dips behind Back 12 x 4 4. Seated Calf Raises 25 x 4 4. Hyper extensions 12 x 4 4. Dips behind Back 12 x 4 4. Seated Calf Raises 25 x 4

- Abs (obliques) - Forearms - Abs (obliques) - Abs (front) - Forearms - Abs (front) Stretching/Oiling
1. Reverse Barbell
1. Reverse Barbell
1. Twists on a Machine 2 mins. x 3 Preacher 12 x 4 1. Twists on a Machine 2 mins. x 3 1. Plain Crunches 25 x 3 12 x 4 1. Plain Crunches 25 x 3
Preacher Curls
Curls
2. Twisitng Hanging Leg 2. Twisitng Hanging Leg 2. Vertical Benck 2. Vertical Benck
20 x 4 2. Barbell Wrist Curls 12 x 4 20 x 4 15 x 3 2. Barbell Wrist Curls 12 x 4 15 x 3
Raises Raises Crunches Crunches
3. Behind the Back Wrist 3. Behind the Back Wrist
3. Seated Twists 2 mins. x 3 12 x 4 3. Seated Twists 2 mins. x 3 3. Hanging Leg Raises 15 x 4 12 x 4 3. Hanging Leg Raises 15 x 4
Curls Curls
4. Bent-Over Twists 2 mins. x 3 4. Reverse Barbell Curls 12 x 4 4. Bent-Over Twists 2 mins. x 3 4. Seated Leg Tucks 25 x 3 4. Reverse Barbell Curls 12 x 4 4. Seated Leg Tucks 25 x 3

- Abs (front) - Abs (obliques)


1. Plain Crunches 25 x 3 1. Twists on a Machine 2 mins. x 3
2. Vertical Benck 2. Twisitng Hanging Leg
15 x 3 20 x 4
Crunches Raises
3. Hanging Leg Raises 15 x 4 3. Seated Twists 2 mins. x 3

4. Seated Leg Tucks 25 x 3 4. Bent-Over Twists 2 mins. x 3

Notes:

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