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Tuesday Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7

This document outlines a 14-week workout program split into sessions on Tuesday, Thursday, and Saturday of each week. Each session focuses on different muscle groups and includes 3-4 exercises per muscle group with prescribed sets and repetition ranges. The same exercises and set/rep schemes are repeated for each week of the program.

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bglaszcz
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51 views

Tuesday Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7

This document outlines a 14-week workout program split into sessions on Tuesday, Thursday, and Saturday of each week. Each session focuses on different muscle groups and includes 3-4 exercises per muscle group with prescribed sets and repetition ranges. The same exercises and set/rep schemes are repeated for each week of the program.

Uploaded by

bglaszcz
Copyright
© © All Rights Reserved
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
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TUESDAY Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7

Bench Press 3 sets 12,10,6-8 reps


Incline Bench Press 3 sets 12,10,6-8 reps
Decline Dumbbell Press 3 sets 12,10,6-8 reps
Front Pulldowns 3 sets 12,10,6-8 reps
Stiff Arm Pulldowns 2 sets 8-12 reps
Behind The Neck 3 sets 12,10,6-8 reps
Low Pulley Row 2 sets 8-12 reps
T-Bar Rows 2 sets 8-12 reps
THURSDAY
Squats 3 sets 12,10,6-8 reps
Lunges (With Dumbbells) 2 sets 15-20 reps
Leg Extensions 2 sets 8-12 reps
Donkey Calf Raises 3 sets 15-20 reps
Standing Calf Raises 2 sets 12-20 reps
SATURDAY
MilitaryPress 3 sets 12,10,6-8 reps
Lateral Raises 3 sets 8-12 reps
Upright Rows 2 sets 8-12 reps
Barbell Curl 3 sets 12,10,6-8 reps
Incline Curl 2 sets 8-12 reps
Concentration Curl 2 sets 8-12 reps
Dips 3 sets 10,8,4-6 reps
Overhead Tricep Ext 2 sets 8-12 reps
Cable Tricep Extensions 2 sets 8-12 reps
TUESDAY
Bench Press 3 sets 12,10,6-8 reps
Incline Bench Press 3 sets 12,10,6-8 reps
Decline Dumbbell Press 3 sets 12,10,6-8 reps
Front Pulldowns 3 sets 12,10,6-8 reps
Stiff Arm Pulldowns 2 sets 8-12 reps
Behind The Neck 3 sets 12,10,6-8 reps
Low Pulley Row 2 sets 8-12 reps
T-Bar Rows 2 sets 8-12 reps
THURSDAY
Squats 3 sets 12,10,6-8 reps
Lunges (With Dumbbells) 2 sets 15-20 reps
Leg Extensions 2 sets 8-12 reps
Donkey Calf Raises 3 sets 15-20 reps
Standing Calf Raises 2 sets 12-20 reps
SATURDAY
MilitaryPress 3 sets 12,10,6-8 reps
Lateral Raises 3 sets 8-12 reps
Upright Rows 2 sets 8-12 reps
Barbell Curl 3 sets 12,10,6-8 reps
Incline Curl 2 sets 8-12 reps
Concentration Curl 2 sets 8-12 reps
Dips 3 sets 10,8,4-6 reps
Overhead Tricep Ext 2 sets 8-12 reps
Cable Tricep Extensions 2 sets 8-12 reps
Week 8 Week 9 Week 10 Week 11 Week 12 Week 13 Week 14
TUESDAY
Bench Press 3 sets 12,10,6-8 reps
Incline Bench Press 3 sets 12,10,6-8 reps
Decline Dumbbell Press 3 sets 12,10,6-8 reps
Front Pulldowns 3 sets 12,10,6-8 reps
Stiff Arm Pulldowns 2 sets 8-12 reps
Behind The Neck 3 sets 12,10,6-8 reps
Low Pulley Row 2 sets 8-12 reps
T-Bar Rows 2 sets 8-12 reps
THURSDAY
Squats 3 sets 12,10,6-8 reps
Lunges (With Dumbbells) 2 sets 15-20 reps
Leg Extensions 2 sets 8-12 reps
Donkey Calf Raises 3 sets 15-20 reps
Standing Calf Raises 2 sets 12-20 reps
SATURDAY
MilitaryPress 3 sets 12,10,6-8 reps
Lateral Raises 3 sets 8-12 reps
Upright Rows 2 sets 8-12 reps
Barbell Curl 3 sets 12,10,6-8 reps
Incline Curl 2 sets 8-12 reps
Concentration Curl 2 sets 8-12 reps
Dips 3 sets 10,8,4-6 reps
Overhead Tricep Ext 2 sets 8-12 reps
Cable Tricep Extensions 2 sets 8-12 reps
Week 15 Week 16 Week 17 Week 18 Week 19 Week 20 Week 21

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