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Weekly Gym Workout Plan

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Shashank puskar
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97 views

Weekly Gym Workout Plan

Uploaded by

Shashank puskar
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: Chest and Triceps

1. Bench Press - 4 sets of 10 reps

2. Dumbbell Flyes - 4 sets of 12 reps

3. Push-Ups - 3 sets to failure

4. Tricep Dips - 4 sets of 12 reps

5. Overhead Tricep Extensions - 4 sets of 12 reps

6. 15 minutes of cardio (e.g., treadmill or cycling)

Tuesday: Back and Biceps

1. Pull-Ups - 3 sets to failure

2. Barbell Rows - 4 sets of 10 reps

3. Lat Pulldowns - 4 sets of 12 reps

4. Dumbbell Curls - 4 sets of 12 reps

5. Hammer Curls - 3 sets of 12 reps

6. 10 minutes of rowing machine

Wednesday: Active Recovery or Rest

- Light yoga/stretching

- 20-30 minutes of brisk walking or swimming

Thursday: Legs

1. Squats - 4 sets of 10 reps

2. Lunges - 3 sets of 12 reps per leg

3. Deadlifts - 4 sets of 10 reps

4. Leg Press - 4 sets of 12 reps

5. Calf Raises - 4 sets of 15 reps


6. 15 minutes on the StairMaster

Friday: Shoulders and Abs

1. Overhead Shoulder Press - 4 sets of 10 reps

2. Lateral Raises - 4 sets of 12 reps

3. Front Raises - 4 sets of 12 reps

4. Plank - 3 sets of 1 minute

5. Russian Twists - 3 sets of 20 reps

6. Hanging Leg Raises - 3 sets of 12 reps

Saturday: Cardio or Full-Body Workout

- 30 minutes of high-intensity interval training (HIIT)

OR

1. Burpees - 3 sets of 15 reps

2. Kettlebell Swings - 4 sets of 12 reps

3. Mountain Climbers - 3 sets of 20 reps

4. Push-Ups - 3 sets to failure

Sunday: Rest and Recovery

- Foam rolling and stretching

- Light yoga or a relaxing walk

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