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Workout

The document outlines a comprehensive weekly workout routine focusing on push, pull, and leg days, along with rest and optional cardio days. Each workout includes specific exercises with set and repetition guidelines to target various muscle groups. It emphasizes hydration, protein intake, and the importance of balancing effort with rest days.

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htrixie21
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10 views3 pages

Workout

The document outlines a comprehensive weekly workout routine focusing on push, pull, and leg days, along with rest and optional cardio days. Each workout includes specific exercises with set and repetition guidelines to target various muscle groups. It emphasizes hydration, protein intake, and the importance of balancing effort with rest days.

Uploaded by

htrixie21
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as TXT, PDF, TXT or read online on Scribd
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Workout Routine

Drink Plenty of water


Have lots of protein
Push yourself but also know when to take rest day

Monday, Push Day (Chest, Tri, Shoulders)


Stretch
Run

Workout
Bench Press, low weight >high weight> low weight
4 Sets x6-8 Incline Bench Press w/ Dumbbells
4 Sets x10-12 Dumbbell Flyes
4 Sets x10 Incline push-ups

4 Sets x10-12 Tricep Extensions


4 Sets x6-8 Reverse Tricep Extensions
3 Sets x12-15 Tricep Lifts
3 Sets x12-15 Tricep Rear Lifts

3 Sets x10-12 Shoulder Shrugs


4 Sets x8-10 Side Arm Raises
3 Sets x8-10 Side to Front Raises

Tuesday Pull Day (BACK and BICEPS)


Stretch

Workout
3 Sets x10-12 Bodyweight Rows
4 Sets x10-12 Pulldowns
3 Sets x10-13 Pull ups

4 Sets x10-15 Wrist Turned Bicep Curls Alternating


4 Sets x10-15 Bicep Curls Alternating
2 Sets of 21s

Wednesday, Leg Day


Stretch
Run

Workout
4 Sets x8-10 Leg Press
4 Sets x10-12 Feet Together Squat
4 Sets x10-12 Leg Extension
4 Sets x10-12 Calf Raises
4 Sets x8-10 Bulgarian Split Squads
4 Sets x8-10 Hip Thrust
4 Sets x 8-10 RDLs

Thursday Push Day (Chest, Tri, Shoulders)


Stretch

Workout
4 Sets x10-12 Tricep Extensions
3 Sets x12-15 Tricep Lifts
3 Sets x12-15 Tricep Rear Lifts

3 Sets x10-12 Shoulder Lifts


4 Sets x8-10 Side Arm Raises
3 Sets x8-10 Side to Front Raises

Friday Pull Day (BACK and BICEPS)


Stretch
Run

Workout
3 Sets x10-12 Bodyweight Rows
4 Sets x10-12 Pulldowns
3 Sets x10-13 Pull ups

4 Sets x10-15 Wrist Turned Bicep Curls Alternating


4 Sets x10-15 Bicep Curls Alternating
2 Sets of 21s

Saturday Leg Day


Stretch

Workout
4 Sets x8-10 Leg Press
4 Sets x10-12 Feet Together Squat
4 Sets x10-12 Leg Extension
4 Sets x10-12 Calf Raises
4 Sets x8-10 Bulgarian Split Squads
4 Sets x8-10 Hip Thrust
4 Sets x 8-10 RDLs

Sunday Rest Day, or Cardio Day


Stretch
Run (Optional)

Workout
2 Sets x1 Min Quarter Crunches
2 Sets x1 Min Crunch with Rotation
2 Sets x1 Min Sit-ups
2 Sets x1 Min Heel Touches
2 Sets x1 Min In and Outs
2 Sets x1 Min Russian Twist
2 Sets x1 Min Leg Raises
2 Sets x1 Bicycle Crunches

Workout
3 Sets x30 Sec Jumping Jacks
3 Sets x30 Burpees
3 Sets x30 Sec Sidetoside Jumps Squats
3 Sets x30 Shoulder Touches
3 Sets x30 Sec Jumping Lunges
3 Sets x30 Sec Running in Place
Bicycle Ride
Other Exercises

Hip Exercises
Hip Thrusters
Side Leg Lifts
Standing Side Leg Lifts
Standing Leg Back Kicks
Prone Leg Lifts
Laying Leg Lifts with Bent Knee
Side Bottom Leg Lifts
Laying Thigh Squeezes With Ball
Laying Leg Openers with Resistance

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