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Weekly Workout Plan

The document outlines a weekly workout plan consisting of six days of exercise focused on push, pull, and leg workouts, with specific exercises and set/rep recommendations for each day. Day 7 is designated for rest or light activity. Additional tips for success include warm-up and cool down, progressive overload, nutrition, hydration, and adequate sleep.

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58 views3 pages

Weekly Workout Plan

The document outlines a weekly workout plan consisting of six days of exercise focused on push, pull, and leg workouts, with specific exercises and set/rep recommendations for each day. Day 7 is designated for rest or light activity. Additional tips for success include warm-up and cool down, progressive overload, nutrition, hydration, and adequate sleep.

Uploaded by

satishmeena4799
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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Weekly Workout Plan

Day 1: Push (Chest, Shoulders, Triceps)


- Incline Dumbbell Press: 4 sets of 8-10 reps

- Shoulder Press: 4 sets of 8-10 reps

- Chest Dips: 3 sets of 10-12 reps

- Lateral Raises: 3 sets of 12-15 reps

- Tricep Pushdowns: 3 sets of 10-12 reps

- Overhead Tricep Extension: 3 sets of 12-15 reps

Day 2: Pull (Back, Biceps)


- Pull-Ups: 4 sets of 8-10 reps

- Bent-Over Rows: 4 sets of 8-10 reps

- Lat Pulldowns: 3 sets of 10-12 reps

- Seated Cable Rows: 3 sets of 10-12 reps

- Barbell Curls: 3 sets of 10-12 reps

- Hammer Curls: 3 sets of 12-15 reps

Day 3: Legs
- Squats: 4 sets of 6-8 reps

- Leg Press: 3 sets of 10-12 reps

- Romanian Deadlift: 3 sets of 8-10 reps

- Leg Curls: 3 sets of 12-15 reps

- Leg Extensions: 3 sets of 12-15 reps

- Calf Raises: 4 sets of 15-20 reps

Day 4: Push (Chest, Shoulders, Triceps)


- Dumbbell Bench Press: 4 sets of 8-10 reps
- Arnold Press: 4 sets of 8-10 reps

- Cable Flyes: 3 sets of 12-15 reps

- Rear Delt Flyes: 3 sets of 12-15 reps

- Skull Crushers: 3 sets of 10-12 reps

- Tricep Dips: 3 sets of 12-15 reps

Day 5: Pull (Back, Biceps)


- T-Bar Rows: 4 sets of 8-10 reps

- Single-Arm Dumbbell Rows: 4 sets of 8-10 reps

- Face Pulls: 3 sets of 12-15 reps

- Reverse Grip Lat Pulldowns: 3 sets of 10-12 reps

- Concentration Curls: 3 sets of 10-12 reps

- Preacher Curls: 3 sets of 12-15 reps

Day 6: Legs
- Front Squats: 4 sets of 6-8 reps

- Walking Lunges: 3 sets of 20 steps

- Glute Bridges: 3 sets of 10-12 reps

- Leg Curls: 3 sets of 12-15 reps

- Leg Extensions: 3 sets of 12-15 reps

- Seated Calf Raises: 4 sets of 15-20 reps

Day 7: Rest
- Complete rest or light activity such as walking or yoga

Tips for Success


- Warm-Up and Cool Down: Always start with a 5-10 minute warm-up (e.g., light cardio, dynamic stretches)

- Progressive Overload: Gradually increase the weight you lift to continuously challenge your muscles.
- Nutrition: Maintain a balanced diet rich in protein, healthy fats, and complex carbohydrates to fuel your wo

- Hydration: Stay well-hydrated throughout the day.

- Sleep: Aim for 7-9 hours of sleep per night to aid recovery and muscle growth.

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