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Workout Routine #Male

The document outlines a structured workout plan for a week, focusing on different muscle groups each day: Back & Biceps on Monday, Chest & Triceps on Wednesday, and a Full Body workout on Friday. Each section includes general guidelines, specific exercises with sets and reps, stretching routines, and links to video tutorials for proper technique. The plan emphasizes gradual progression in weights or reps and includes rest periods tailored for hypertrophy and strength training.

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vivimfranco
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22 views7 pages

Workout Routine #Male

The document outlines a structured workout plan for a week, focusing on different muscle groups each day: Back & Biceps on Monday, Chest & Triceps on Wednesday, and a Full Body workout on Friday. Each section includes general guidelines, specific exercises with sets and reps, stretching routines, and links to video tutorials for proper technique. The plan emphasizes gradual progression in weights or reps and includes rest periods tailored for hypertrophy and strength training.

Uploaded by

vivimfranco
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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🏋 🏋 ✅ 🏋 🏋

MONDAY
General Guidelines

• Warm-Up: 5–10 minutes of light cardio (treadmill, elliptical, or rowing) and dynamic
stretches.
• Rest Periods: 60–90 seconds between sets for hypertrophy; 2 minutes for strength-
focused lifts.
• Progression: Gradually increase weights or reps weekly for consistent growth.

DAY1: Back & Biceps

Workout Routine

1. Lat Pulldown (Wide Grip): 4 sets x 10–12 reps


Focus on a full stretch at the top and contraction at the bottom.
3. Assisted Pull-Ups (or Chin-Ups): 3 sets x 8–10 reps

2. Seated Row (Machine): 3 sets x 10–12 reps Keep a neutral spine and squeeze
shoulder blades together.
Use a machine or resistance bands for assistance if needed.
5. Bicep Curl (Cable or Machine): 3 sets x 10–12 reps

4. T-Bar Row (Machine): 3 sets x 8–10 reps Focus on driving elbows back for lat
activation.
Use a controlled tempo and avoid swinging the arms.
6. Incline Dumbbell Curl: 3 sets x 10–12 reps
Isolates the biceps and ensures a deep stretch.
7. Face Pulls (Cable): 3 sets x 12–15 reps
Targets rear deltoids and traps.
8. Hyperextensions (Back Extension Machine): 3 sets x 12–15 reps
Strengthens the lower back and posterior chain.

Stretching

• Child’s Pose (Lats & Lower Back): Hold for 30 seconds.


• Bicep Stretch (Wall): Hold each side for 20 seconds.
• Thread the Needle Stretch (Spinal & Upper Back) Hold for 20–30 seconds and switch
sides.
Here are video tutorials explaining how to use the machines included in the Monday Back &
Biceps workout plan:

1. Lat Pulldown: here


2. Seated Row: here
3. Assisted Pull-Ups: here
4. T-Bar Row: here
5. Cable Bicep Curl: here
6. Incline Dumbbell Curl: While not machine-specific, this is often demonstrated in broader
dumbbell workout tutorials. A quick YouTube search can provide specifics if needed.
7. Face Pulls (Cable): her
8. Hyperextensions (Back Extension Machine): here

Look for the websites that have the guy with the red muscle that is very helpful to figure out if
you’re doing it right.
I prefer that than the videos to honest because it’s quick.
This was really pleasant, simple, informative, and useful!! Honestly couldn’t have asked for a
better workout routine

WEDNESDAY
General Guidelines

• Warm-Up: 5–10 minutes of light cardio (treadmill, elliptical, or rowing) and dynamic
stretches.
• Rest Periods: 60–90 seconds between sets for hypertrophy; 2 minutes for strength-
focused lifts.
• Progression: Gradually increase weights or reps weekly for consistent growth.

DAY2: Chest & Triceps

1. Incline Chest Press (Machine): 4 sets x 10–12 reps


Targets the upper chest and front deltoids. Adjust the seat to align the handles with the chest.
2. Overhead Press (Machine or Barbell): 4 sets x 8–10 reps
Focuses on the deltoids and triceps, with an emphasis on pushing overhead.
3. Cable Chest Fly (Machine): 3 sets x 10–12 reps
Stretches and contracts the chest through its full range of motion.
4. Lateral Raises (Dumbbells or Machine): 3 sets x 10–12 reps
Isolates the medial deltoid for shoulder width.
5. Tricep Pushdowns (Cable, Rope or Bar): 3 sets x 10–12 reps
Focus on full extension and control during the pushdown.
6. Overhead Tricep Extension (Machine or Dumbbells): 3 sets x 10–12 reps
Targets the long head of the triceps for balanced development.
7. Reverse Pec Deck (Rear Deltoid Fly): 3 sets x 12–15 reps
Strengthens the rear delts and upper traps for balanced shoulders.
8. Shrugs (Dumbbells or Machine): 3 sets x 12–15 reps
Focus on contracting the traps and holding at the top for 1–2 seconds.

Stretching

• Doorway Pec Stretch (Chest): Hold each side for 20–30 seconds.
• Tricep Overhead Stretch: Hold each arm for 20–30 seconds.
• Neck Stretches: Gently stretch in all directions for 10 seconds each.

** Video Tutorials **

Here are YouTube videos demonstrating how to properly use the machines and equipment for the
Wednesday: Shoulders, Triceps & Chest workout plan:

1. Incline Chest Press (Machine): here / here


2. Overhead Press (Machine):here
3. Cable Chest Fly (Machine):here
4. Tricep Pushdowns (Cable):here
5. Overhead Tricep Extension (Cable or Dumbbell): here
6. Reverse Pec Deck (Rear Deltoid Fly): here
7. Shrugs (Dumbbell or Machine) here

FRIDAY
General Guidelines
• Warm-Up: 5–10 minutes of light cardio (treadmill, elliptical, or rowing) and dynamic
stretches.
• Rest Periods: 60–90 seconds between sets for hypertrophy; 2 minutes for strength-
focused lifts.
• Progression: Gradually increase weights or reps weekly for consistent growth.

Full Body Workout

Workout Routine

1. Leg Press (Machine): 4 sets x 10–12 reps - Adjust foot placement to target different
muscle groups.

2. Romanian Deadlift (Dumbbells or Barbell): 3 sets x 8–10 reps - Focus on hamstrings


and glutes with a neutral spine.

3. Incline Bench Press (Dumbbells or Machine): 3 sets x 8–10 rep

4. Cable Lateral Raises (One Arm): 3 sets x 12–15 reps -Isolation for shoulder
development.

5. Dumbbell Step-Ups (Weighted): 3 sets x 10–12 reps (each leg)

6. Weighted Plank: 3 sets x 30–60 seconds - Strengthens core and stabilizes the whole
body.

7. Seated Calf Raise (Machine): 3 sets x 15–20 reps - Emphasizes calf endurance and
strength.

8. Russian Twists (Weighted): 3 sets x 12–15 reps (each side)- Core rotation exercise
to improve stability.

Stretching

• Pigeon Pose (Hips): Hold each side for 30 seconds.


• Hamstring Stretch (Standing): Hold for 20–30 seconds.
• Hip Flexor Stretch (Lunge Position): Hold each side for 20–30 seconds.

** Video Tutorials **

Here are detailed YouTube tutorials for the exercises in the Friday: Full Body (Focus on Legs and
Core) workout plan:

1. Leg Press (Machine): here and here


2. Romanian Deadlift (Dumbbells or Barbell): here
3. Incline Bench Press (Machine):here
4. Cable Lateral Raises (One Arm):here
5. Dumbbell Step-Ups here
6. Weighted Plank: here
7. Seated Calf Raise (Machine):here
8. Russian Twists (Weighted): here

***** END *****

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