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New Building Program

This document outlines a weekly workout plan that focuses on different muscle groups each day. Monday targets the chest and calves with superset exercises like flat bench press and seated calf raises. Tuesday is dedicated to back exercises like lat pulldowns and deadlifts. Wednesday focuses on upper legs and abs with superset leg exercises and ab work. Thursday targets shoulders and traps with moves like seated dumbbell press and shrugs. Friday works biceps and triceps with superset arm exercises. The plan concludes with a choice of cardio on Saturday or Sunday, such as a 3km fast walk.

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Miguel Cunha
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32 views

New Building Program

This document outlines a weekly workout plan that focuses on different muscle groups each day. Monday targets the chest and calves with superset exercises like flat bench press and seated calf raises. Tuesday is dedicated to back exercises like lat pulldowns and deadlifts. Wednesday focuses on upper legs and abs with superset leg exercises and ab work. Thursday targets shoulders and traps with moves like seated dumbbell press and shrugs. Friday works biceps and triceps with superset arm exercises. The plan concludes with a choice of cardio on Saturday or Sunday, such as a 3km fast walk.

Uploaded by

Miguel Cunha
Copyright
© Attribution Non-Commercial (BY-NC)
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOC, PDF, TXT or read online on Scribd
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Monday:

Chest + Calves
SUPER SET

Flat bench 4 sets of 10-12 reps Incline bench 4 sets of 10-12 reps Incline flys 4 sets of 10-12 reps Incline bench press 4 sets of 10-12 reps Flat bench press 4 sets of 10-12 reps Seated calve raises 4 sets of 20-30 reps Standing calve raises 4 sets of 20-30 reps

SUPER SET

Tuesday:

Back

Lat pulldown wide grip 4 sets of 10-12 reps Lat pulldown close grip 4 sets of 10-12 reps Low row wide grip 4 sets of 10-12 reps One arm row 4 sets of 10-12 reps Deadlifts 4 sets of 10-12 reps T bar lifts 4 sets of 10-12 reps Hyper extensions 4 sets of 15-30 reps

Wednesday:

Upper Legs + Abs


SUPER SET SUPER SET

leg press 4 sets of 10-12 reps lunges free weights or light weights 4 sets of 10-12 reps leg extensions 4 sets of 10-12 reps squats free weights or light weights 4 sets of 10-12 reps lying leg curls 5 sets of 10-12 reps SUPER SET stiff legged deadlifts 5 sets of 10-12 reps Sit ups 6 sets of 15-20 reps

Thursday:

shoulders + traps

seated dumbbell press 4 sets of 10-12 reps standing lateral raises 4 sets of 10-12 reps upright row close grip 4 sets of 10-12 reps upright row wide grip 4 sets of 10-12 reps military press 4 sets of 10-12 reps standing dumbbell shrugs 5 sets of 10-12 reps standing barbell shrugs 5 sets of 10-12 reps

SUPER SET ALL 5

SUPER SET

Friday:

Arms (biceps + Triceps)


SUPER SET

standing barbell curls 4 sets of 10-12 reps standing dumbbell curls 4 sets of 10-12 reps hammer curls 4 sets of 10-12 reps preacher curls with EZ bar 4 sets of 10-12 reps skull crushers 4 sets of 10-12 reps seated behind head press 4 sets of 10-12 reps cable push down 4 sets of 10-12 reps cable rope push down 4 sets of 10-12 reps

SUPER SET

SUPER SET

Saturday or Sunday: Fast walk about 3 km

Cardio (by choice)

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