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Updated Workout Schedule

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16 views

Updated Workout Schedule

Uploaded by

gman112161
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Updated Workout Schedule

Day Focus Workout Plan


Monday Chest, Warm-up (10 minutes):
Triceps, - 5 minutes moderate cardio (treadmill/rowing).
and Core - Dynamic stretches (arm circles, push-up planks).

Main Workout (45–55 minutes):


- Flat Bench Press: 4 sets of 8–12 reps.
- Incline Dumbbell Press: 3 sets of 10–12 reps.
- Chest Fly (Cable/Dumbbell): 3 sets of 12–15 reps.
- Triceps Pushdowns (Cable): 3 sets of 10–12 reps.
- Overhead Triceps Extension: 3 sets of 10–12 reps.
- Dips (Triceps Focus): 2 sets to failure.

Core (5–10 minutes):


- Plank Variations: 3 sets of 30–60 seconds.
- Russian Twists (Weighted): 3 sets of 20 reps.

Cool-down (5 minutes):
- Stretching: Chest, shoulders, triceps.
Wednesda Back, Warm-up (10 minutes):
y Biceps, and - 5 minutes rowing or jump rope.
Plyometric - Dynamic stretches (shoulder rolls, light pull-up bar hangs).
s
Main Workout (50–60 minutes):
- Deadlifts (Conventional or Sumo): 4 sets of 6–8 reps.
- Lat Pulldown (Cable Machine) or Assisted Pull-Ups: 3–4 sets
of 8–12 reps.
- Bent-over Rows (Barbell/Dumbbell): 3 sets of 10–12 reps.
- Seated Cable Rows: 3 sets of 12–15 reps.
- Barbell/Dumbbell Bicep Curls: 3 sets of 10–12 reps.
- Hammer Curls: 3 sets of 10–12 reps.

Plyometrics (10–15 minutes):


- Jump Squats: 3 sets of 12–15 reps.
- Split Jump Lunges: 3 sets of 12 reps per leg.
- Lateral Bounds: 3 sets of 8–10 reps per leg.
- Burpees with a Jump: 3 sets of 10 reps.

Cool-down (5 minutes):
- Stretching: Back, biceps, shoulders.
Friday Shoulders, Warm-up (10 minutes):
Rear Delts, - 5 minutes cycling or jump rope.
and Cardio - Shoulder mobility drills (arm circles, light dumbbell presses).

Main Workout (40–50 minutes):


- Overhead Press (Barbell/Dumbbell): 4 sets of 8–12 reps.
- Arnold Press: 3 sets of 10–12 reps.
- Lateral Raises: 3 sets of 12–15 reps.
- Reverse Fly (Dumbbells or Cables): 3 sets of 12–15 reps.
- External Rotations (Bands/Dumbbells): 3 sets of 12–15 reps.

Cardio/Conditioning Finisher (10–15 minutes):


- Burpees: 3 sets of 10–12 reps.
- Mountain Climbers: 3 sets of 30–45 seconds.
- High Knees: 3 sets of 30 seconds.
- Jump Squats: 3 sets of 12–15 reps.

Cool-down (5 minutes):
- Stretching: Shoulders, neck, upper back.
Saturday Legs and Warm-up (10 minutes):
Mobility - 5 minutes StairMaster or treadmill.
- Dynamic stretches (bodyweight squats, high knees, hamstring
sweeps).

Main Workout (50–60 minutes):


- Romanian Deadlifts (Barbell/Dumbbell): 3 sets of 8–12 reps.
- Squats (Barbell/Dumbbell): 4 sets of 8–12 reps.
- Leg Press: 3 sets of 10–12 reps.
- Walking Lunges: 3 sets of 12 reps per leg.
- Step-ups (Weighted): 3 sets of 10 reps per leg.
- Hamstring Curls (Machine or Stability Ball): 3 sets of 12–15
reps.
- Wall Sits: 3 sets of 30–60 seconds.
- Terminal Knee Extensions (Bands): 3 sets of 12–15 reps per
leg.

Mobility/Stretching (10 minutes):


- Hip Openers, Pigeon Pose, Hamstring Stretch (2 sets of 30
seconds per side).
Optional Recovery 1. Mobility/Flexibility Routine (15–20 minutes):
Rest and Back:
Flexibility - Cat-Cow Stretch: 10 cycles.
- Child’s Pose: Hold for 30–60 seconds.
- Thread the Needle: 10–12 reps per side.
Quads:
- Couch Stretch: 30 seconds per leg.
- Standing Quad Stretch: 30 seconds per leg.
Shoulders:
- Cross-Body Shoulder Stretch: 30 seconds per arm.
- Doorway Stretch: Hold for 30 seconds.
- Shoulder Pass-Throughs: 10–12 reps.
Hips:
- Pigeon Pose: 30 seconds per side.
- Butterfly Stretch: 30 seconds.
- Hip Flexor Rockbacks: 10–12 reps per side.
General:
- World’s Greatest Stretch: 5 reps per side.
- Hamstring Stretch: 30 seconds per leg.
- Side Stretch: 30 seconds per side.

2. Light Activity (Optional, 20–30 minutes):


- Walking, swimming, or cycling at a low intensity.

3. Foam Rolling (Optional, 10 minutes):


- Focus: Quads, hamstrings, IT band, shoulders, and upper back.

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