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1 Week Workout Freebie

Free work out plan

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Eljay Casiquin
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43 views1 page

1 Week Workout Freebie

Free work out plan

Uploaded by

Eljay Casiquin
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
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WORKOUT

Schedule
MONDAY TUESDAY
Leg Day (Quad Focus) Back+Biceps
Superset #1:
Superset #1:
Single Arm Row- 3x12
Goblet Squat- 3x12
Hammer Curls- 3x12-15
Walking Lunges- 3x12 each leg
Superset #2:
Superset #2:
Rear Delt Fly- 3x12
Step-Ups- 3x12 each leg
Outer Bicep Curls- 3x12
Weighted Jump Squat- 3x12
Superset #3:
Superset #3:
Rear Delt Row- 3x12
Banded Squat- 3x20
7,7,7 Bicep Curls- 3x21 (7 bottom curls,
Wall Sits- 3x30-45 seconds
7 top curls, 7 full curls)

WEDNESDAY THURSDAY
15 minute HIIT 5 minute CORE Leg Day (Glutes+Hamstrings Focus)
3 Rounds, 45 seconds 1 Round, 45 seconds Superset #1:
of WORK per exercise of WORK per exercise RDLs- 3x12
followed by 15 followed by 15 Hamstring Curls- 3x15-20
seconds of REST seconds of REST (laying on stomach, DB between feet)

1) Butt Kicks 1) Plank Superset #2:


2) Jump Squats 2) Bicycle Crunch Good Mornings- 3x12-15
3) Reverse Lunge + 3) Russian Twists Banded Side Step- 3x12 each leg
Knee Drive 4) Mountain Climbers
Superset #3:
4) Standing Elbow to 5) Supine Dead Bugs
Knee Crunch
Weighted Banded Squat- 3x12-15
5) In & Out Jacks Reverse Lunges- 3x12 each leg
(lean torso slightly forward)

FRIDAY SATURDAY / SUNDAY


Shoulders+Triceps
Active Rest Day/Recovery
Superset #1:
Shoulder Press- 3x10-12 Things You Can Do:
Overhead Tricep Extension- 3x12-15 Walk (10k steps)
Stretching
Superset #2:
Arnold Press- 3x12 Yoga
Tricep Push Ups- 3x reps until failure Pickleball
(modification: on knees) Foam Rolling
Superset #3: Hiking
Upright Rows- 3x12 Time For Things You Enjoy
Tricep Kickbacks- 3x12

@workoutsbysam_

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