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Workout Routine

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xakrem1
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45 views5 pages

Workout Routine

Uploaded by

xakrem1
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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Day 1: Chest, Triceps, and Shoulders

Warm-Up: 5-10 minutes of light cardio and dynamic stretches.

Chest

1. Bench Press: 4 sets x 8-12 reps


2. Incline Dumbbell Press: 3 sets x 10-12 reps
3. Dumbbell Pullover (targets rib muscles): 3 sets x 12-15 reps

Triceps
4. Skull Crushers: 3 sets x 10-12 reps
5. Tricep Dips: 3 sets x 12-15 reps
6. Overhead Dumbbell Extension: 3 sets x 12-15 reps

Shoulders
7. Overhead Press: 4 sets x 8-12 reps
8. Lateral Raises: 3 sets x 12-15 reps
9. Rear Delt Fly: 3 sets x 12-15 reps
10. Dumbbell Shrugs: 3 sets x 15-20 reps
Day 2: Back and Biceps (V-Shape Focus)

Warm-Up: 5-10 minutes of cardio and dynamic back stretches.

Width-Building (Lats)

1. Wide-Grip Pull-Ups or Lat Pulldowns: 4 sets x 8-12 reps


2. Straight-Arm Lat Pulldown (serratus focus): 3 sets x 12-15
reps
3. Single-Arm Dumbbell Rows: 3 sets x 10-12 reps per side

Thickness-Building (Mid-Back)
4. Barbell Rows (Underhand Grip): 4 sets x 8-12 reps
5. Seated Cable Rows (Close Grip): 3 sets x 10-12 reps
6. Chest-Supported T-Bar Rows: 3 sets x 10-12 reps

Trap & Rear Delt


7. Face Pulls: 3 sets x 12-15 reps
8. Dumbbell Shrugs: 3 sets x 15-20 reps

Lower Back
9. Deadlifts: 4 sets x 6-8 reps
10. Hyperextensions: 3 sets x 12-15 reps

Forearms
11. Farmer's Walk: 3 sets of 30-40 steps
Day 3: Legs

Warm-Up: 10 minutes on a stationary bike or dynamic leg


stretches.

Quads

1. Squats: 4 sets x 8-12 reps


2. Leg Press: 4 sets x 10-12 reps
3. Bulgarian Split Squats: 3 sets x 10-12 reps

Hamstrings
4. Romanian Deadlift: 3 sets x 10-12 reps
5. Hamstring Curls: 3 sets x 12-15 reps

Glutes
6. Hip Thrusts: 4 sets x 12-15 reps
7. Glute Kickbacks: 3 sets x 12-15 reps

Calves
8. Standing Calf Raises: 4 sets x 15-20 reps
9. Seated Calf Raises: 4 sets x 15-20 reps
Day 4: Core and Stability (Waist and Rib Focus)

Warm-Up: Light cardio + dynamic stretches.

Core
1. Hanging Leg Raises: 4 sets x 12-15 reps
2. Russian Twists (waist focus): 3 sets x 20 twists (10 per side)
3. Plank (transverse abdominis focus): 3 sets of 60 seconds
4. Cable Woodchoppers (waist and obliques): 3 sets x 12 reps
per side

Lower Back
5. Back Extensions: 3 sets x 12-15 reps

Stability
6. Pallof Press: 3 sets x 12 reps per side
7. Single-Leg Deadlifts: 3 sets x 12 reps per leg

Biceps
Barbell curls: 3 sets x 8-10 reps
Incline dumbbell curls: 3 sets x 10-12 reps
Hammer curls: 3 sets x 12-15 reps
Day 5: Full-Body & Small Muscles

Warm-Up: Dynamic stretches focusing on full-body


movements.

Compound Lifts

1. Deadlift: 4 sets x 6-8 reps


2. Clean and Press: 4 sets x 6-8 reps

Accessory Lifts
3. Face Pulls: 3 sets x 12-15 reps
4. Arnold Press: 3 sets x 10-12 reps

Small Muscles
5. Zottman Curl: 3 sets x 10-12 reps
6. Farmer's Walk: 3 sets of 30-40 steps
7. Reverse Fly: 3 sets x 12-15 reps

Calves
8. Donkey Calf Raises: 3 sets x 15-20 reps

Abs
9. Bicycle Crunches: 3 sets x 20 reps

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