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Weight Training Plan

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Đ.T. Minh
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22 views3 pages

Weight Training Plan

Uploaded by

Đ.T. Minh
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
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WEIGHT TRAINING PLAN Prepared For:

Trainer:

Week 1 Week 2 Week 3 Week 4 Week 5


MONDAY ( chest & back) SETS WT REPS SETS WT REPS SETS WT REPS SETS WT REPS SETS WT REPS

Incline dumbbell bench press


flat barbell bench press (superset 1)
T bar rows (superset 1)
cable flys (superset 2)
assisted pull ups (superset 2)
decline bench press (super set 3)
one arm cable pull down (superset 3)

TUESDAY (leg) SETS WT REPS SETS WT REPS SETS WT REPS SETS WT REPS SETS WT REPS

deadlift
squat
leg curls (superset 1)
Bulgarian Split Squats (superset 1)
flat barbell bench press (superset 2)
hip thrust (superset 2)
abs

WEDNESDAY (shoulder & arm) SETS WT REPS SETS WT REPS SETS WT REPS SETS WT REPS SETS WT REPS

Barbell shoulder press


Arnold shoulder press (super set 1)
rear delt flys (super set 1)
front raises (super set 2)
flat barbell bench press (superset 2)
tricep rope pushdown (superset 3)
hammer curls (superset 3)

THURSDAY ( rest day) SETS WT REPS SETS WT REPS SETS WT REPS SETS WT REPS SETS WT REPS

FRIDAY (back & bicep) SETS WT REPS SETS WT REPS SETS WT REPS SETS WT REPS SETS WT REPS

machine row
lats pull down ( superset 1)
bent-over barbell row (superset 1)
dumbell rows (superset 2)
dumbell curls (superset 2)
dumbell wrist curls (super set 2)
face pull (super set 3)
hammer curls (super set 3)
SATURDAY (shoulder and tricep) SETS WT REPS SETS WT REPS SETS WT REPS SETS WT REPS SETS WT REPS

dumbell shoulder press


close grip bench press
up-right row (superset 1)
dips (superset 1)
cable lateral raises (superset 2)
overhead tricep extension (superset 2)
abs

Weight Training Template © 2017 by Vertex42.com


WEIGHT TRAINING PLAN Prepared For:
Trainer:

Week 1 Week 2 Week 3 Week 4 Week 5


MONDAY ( chest & back) SETS WT REPS SETS WT REPS SETS WT REPS SETS WT REPS SETS WT REPS

Incline dumbell bench press (super set 1)


lats pull down (super set 1)
barbell bench press (super set 2)
bent-over barbell row (super set 2)
cable seated row (superset 3)
high to low cable flys (superset 3)
barbell curls (super set 4)
tricep cable push down (super set 4)
TUESDAY (leg & shoulder) SETS WT REPS SETS WT REPS SETS WT REPS SETS WT REPS SETS WT REPS

barbell back squats


Overhead barbell shoulder press
RDL (superset 1)
dumbell rear-delt flys (superset 1)
leg curls (superset 2)
front raise (superset 2)
abs

WEDNESDAY SETS WT REPS SETS WT REPS SETS WT REPS SETS WT REPS SETS WT REPS

THURSDAY (back & bicep) SETS WT REPS SETS WT REPS SETS WT REPS SETS WT REPS SETS WT REPS

pronated grip row machine


neutral grip lats pulldown (superset 1)
barbell bench press (superset 1)
close grip T-bar row (superset 2)
dumbell curls (super set 2)
single-arm cable lats pulldown (superset 3)
hammer curls (superset 3)
dumbell wrists curls (superset 3)
FRIDAY (shoulder & tricep) SETS WT REPS SETS WT REPS SETS WT REPS SETS WT REPS SETS WT REPS

dumbell shoulder press


upright row (superset 1)
rear delts cable fly (superset 1)
cable lateral raise (superset 2)
dips (superset 2)
single-arm landmine press (superset 3)
overhead tricep extension (superset 3)
abs
SATURDAY SETS WT REPS SETS WT REPS SETS WT REPS SETS WT REPS SETS WT REPS

Weight Training Template © 2017 by Vertex42.com


DIET PLAN
MONDAY Breakfast Lunch Dinner
Total Calories
Protein
Fat
Carb
TUESDAY Breakfast Lunch Dinner
Total Calories
Protein
Fat
Carb
WEDNESDAY Breakfast Lunch Dinner
Total Calories
Protein
Fat
Carb
THURSDAY Breakfast Lunch Dinner
Total Calories
Protein
Fat
Carb
FRIDAY Breakfast Lunch Dinner
Total Calories
Protein
Fat
Carb
SATURDAY Breakfast Lunch Dinner
Total Calories
Protein
Fat
Carb
SUNDAY Breakfast Lunch Dinner
Total Calories
Protein
Fat
Carb

Notes

Weight Training Template © 2017 by Vertex42.com

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