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Workout Plan With Links

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44 views3 pages

Workout Plan With Links

Uploaded by

alexking9918
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© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Weekly Workout Plan

Monday: Back & Biceps


1. Deadlifts (3 sets of 8-12 reps) - Focus on lower back, hamstrings, and overall posterior
chain. Form Tip: Keep your back straight and hinge at the hips, not the waist. YouTube Link:
https://www.youtube.com/watch?v=op9kVnSso6Q

2. Bent-Over Rows (3 sets of 10-12 reps) - Focus on middle back, lats, and traps. Form Tip:
Keep your torso nearly parallel to the ground and pull the barbell towards your lower ribs.
YouTube Link: https://www.youtube.com/watch?v=MLKvLr5qNO8

3. Lat Pulldowns (3 sets of 10-12 reps) - Focus on lats and upper back. Form Tip: Use a wide
grip and pull the bar to your chest, squeezing your shoulder blades together. YouTube Link:
https://www.youtube.com/watch?v=CAwf7n6Luuc

4. Barbell Curls (3 sets of 10-12 reps) - Focus on biceps. Form Tip: Keep your elbows close
to your body and don’t swing the bar. YouTube Link: https://www.youtube.com/watch?
v=kwG2ipFRgfo

Tuesday: Chest & Triceps


1. Bench Press (3 sets of 8-12 reps) - Focus on chest and triceps. Form Tip: Keep your feet
flat on the ground and lower the bar to your chest. YouTube Link:
https://www.youtube.com/watch?v=gRVjAtPip0Y

2. Incline Dumbbell Press (3 sets of 10-12 reps) - Focus on upper chest. Form Tip: Press the
dumbbells up in a controlled motion. YouTube Link: https://www.youtube.com/watch?
v=8iPEnn-ltC8

3. Chest Flys (3 sets of 10-12 reps) - Focus on chest. Form Tip: Keep a slight bend in the
elbows throughout the movement. YouTube Link: https://www.youtube.com/watch?
v=eozdVDA78K0

4. Tricep Dips (3 sets of 10-12 reps) - Focus on triceps. Form Tip: Lower your body in a
controlled motion and press up. YouTube Link: https://www.youtube.com/watch?
v=2z8JmcrW-As

Wednesday: Shoulders & Forearms


1. Military Press (3 sets of 8-12 reps) - Focus on shoulders. Form Tip: Keep your back
straight and press the bar overhead. YouTube Link: https://www.youtube.com/watch?
v=QpOesG-ZmMI
2. Lateral Raises (3 sets of 10-12 reps) - Focus on side deltoids. Form Tip: Raise the
dumbbells to the side, keeping a slight bend in your elbows. YouTube Link:
https://www.youtube.com/watch?v=3VcKaXpzqRo

3. Arnold Press (3 sets of 8-12 reps) - Focus on shoulders. Form Tip: Rotate the dumbbells
as you press them overhead. YouTube Link: https://www.youtube.com/watch?
v=vj2w851bP4M

4. Wrist Curls (3 sets of 15-20 reps) - Focus on forearms. Form Tip: Use a barbell or
dumbbells, and curl your wrists upward. YouTube Link: https://www.youtube.com/watch?
v=fvNeaH4Qvh8

5. Reverse Curls (3 sets of 12-15 reps) - Focus on forearms. Form Tip: Use an overhand grip
and curl the barbell towards your chest. YouTube Link: https://www.youtube.com/watch?
v=1vNKBJ9P39I

6. Farmer's Walk (3 sets of 30 seconds) - Focus on forearms, grip strength, and core. Form
Tip: Walk with heavy dumbbells in each hand, maintaining a strong posture. YouTube Link:
https://www.youtube.com/watch?v=2zPzRzde7w8

Thursday: Biceps & Back


1. Barbell Curls (3 sets of 10-12 reps) - Focus on biceps. Form Tip: Keep your elbows close
to your body and don’t swing the bar. YouTube Link: https://www.youtube.com/watch?
v=kwG2ipFRgfo

2. Preacher Curls (3 sets of 10-12 reps) - Focus on biceps. Form Tip: Use the preacher bench
to isolate your biceps. YouTube Link: https://www.youtube.com/watch?v=ytbHf7eC2ZY

3. Hammer Curls (3 sets of 10-12 reps) - Focus on biceps and forearms. Form Tip: Keep your
elbows close to your body and curl the dumbbells up. YouTube Link:
https://www.youtube.com/watch?v=zC3nLlEvin4

4. Single-Arm Dumbbell Rows (3 sets of 10-12 reps per arm) - Focus on back and lats. Form
Tip: Keep your torso parallel to the ground and row the dumbbell to your hip. YouTube
Link: https://www.youtube.com/watch?v=pYcpY20QaE8

Friday: Triceps & Chest


1. Close-Grip Bench Press (3 sets of 8-12 reps) - Focus on triceps. Form Tip: Keep your
hands closer together on the bar to target the triceps. YouTube Link:
https://www.youtube.com/watch?v=KcXabC2z09A

2. Tricep Dips (3 sets of 10-12 reps) - Focus on triceps. Form Tip: Keep your body upright to
target the triceps. YouTube Link: https://www.youtube.com/watch?v=2z8JmcrW-As
3. Tricep Extensions (3 sets of 10-12 reps) - Focus on triceps. Form Tip: Use dumbbells or
cables, extending the weight overhead. YouTube Link: https://www.youtube.com/watch?
v=6ZDq6OSQJr0

4. Incline Bench Press (3 sets of 8-12 reps) - Focus on upper chest. Form Tip: Use an incline
bench to target the upper chest and shoulders. YouTube Link:
https://www.youtube.com/watch?v=8iPEnn-ltC8

Saturday: Legs & Cardio


1. Squats (3 sets of 8-12 reps) - Focus on quads, hamstrings, and glutes. Form Tip: Keep
your back straight and lower down to parallel. YouTube Link:
https://www.youtube.com/watch?v=ultWZbUMPL8

2. Lunges (3 sets of 10 reps per leg) - Focus on quads, hamstrings, and glutes. Form Tip:
Take a big step forward and lower your back knee to the ground. YouTube Link:
https://www.youtube.com/watch?v=QOVaHwm-Q6U

3. Deadlifts (3 sets of 8-12 reps) - Focus on posterior chain. Form Tip: Keep the bar close to
your body and maintain a neutral spine. YouTube Link: https://www.youtube.com/watch?
v=op9kVnSso6Q

4. Cardio: Cycling, Running, or HIIT (30-45 minutes). Form Tip: Choose a cardio option you
enjoy. YouTube Link: https://www.youtube.com/watch?v=O-3fIqYjEUI

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