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WORKOUT

The document outlines a weekly workout routine consisting of specific exercises for different muscle groups each day. It includes warm-up activities and detailed sets and repetitions for exercises targeting legs, shoulders, biceps, glutes, calves, back, triceps, and chest. Each day focuses on a different set of muscles to ensure a comprehensive fitness regimen.

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lesley santana
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9 views

WORKOUT

The document outlines a weekly workout routine consisting of specific exercises for different muscle groups each day. It includes warm-up activities and detailed sets and repetitions for exercises targeting legs, shoulders, biceps, glutes, calves, back, triceps, and chest. Each day focuses on a different set of muscles to ensure a comprehensive fitness regimen.

Uploaded by

lesley santana
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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Workout Routine

(Warmup everyday before working out 10 minutes Incline walking)

Monday- (Leg Day)


Squats- 6 sets 12,12,10,8,8,7

Lunges- 5 Sets of 20 Reps (1 set = 20 Steps)


Romanian Deadlift- 5 Sets 15,12,12,10,8

Tuesday- (Shoulders & Biceps)


SHOULDERS
Dumbbell Press- 5 Sets 15,15,12,12,10
Dumbbell Front Raise- 5 Sets 12,12,10,8,8

Rear Delt Raise- 4 Sets 12,12,10,10


BICEPS
Rope Curl- 5 Sets 15,15,12,12,10

Dumbbell Curl- 5 Sets 12,12,10,8,8

Barbell Curl- 4 Sets 12,12,10,10


Wednesday- (Glutes & Calves)
GLUTES
Hip Thrust- 6 Sets 15,15,12,12,10,10

Single Leg Split Squat- 5 Sets 15,15,12,10,10

Step Ups- 5 Sets 12,12,12,10,8


CALVES
Seated Calve Raise- 6 Sets 15,15,15,12,12,12

Standing Calve Raise- 5 Sets 15,15,15,12,12

Thursday- (Back & Triceps)


BACK
Dumbbell Rows- 5 Sets 14,14,12,10,8
Lat Pull Downs- 6 Sets 12,12,12,10,10,8

Seated Cable Row- 4 Sets 12,12,10,10


TRICEPS
Tricep Bar Extension- 5 Sets 15,15,12,12,10

Rope Extension- 5 Sets 15,12,10,8,8

Friday- (Legs & Chest)


Leg Press- 6 Sets 18,18,15,12,12,12
Leg Extension- 4 Sets 15,15,12,12

Leg Curls- 4 Sets 12,12,10,10

CHEST
Dumbbell Press- 5 sets 12,12,10,8,8
Machine Flys- 5 Sets 15,15,12,12,10

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