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Workout Routine

The document outlines a weekly workout schedule focusing on different muscle groups each day. It includes specific exercises, sets, and repetitions for chest, legs, abs & arms, back, and shoulders. The routine emphasizes a mix of compound and isolation exercises to target various muscle groups effectively.

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izi
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8 views

Workout Routine

The document outlines a weekly workout schedule focusing on different muscle groups each day. It includes specific exercises, sets, and repetitions for chest, legs, abs & arms, back, and shoulders. The routine emphasizes a mix of compound and isolation exercises to target various muscle groups effectively.

Uploaded by

izi
Copyright
© © All Rights Reserved
Available Formats
Download as PDF, TXT or read online on Scribd
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Monday: Chest

1 Dumbbell Bench Press


4 sets, 10-12 Reps

2 Flat Bench Cable Flyes


3 sets, to failure

3 Barbell Bench Press - Medium Grip


4 sets, 10-12 Reps

4 Incline Dumbbell Press


5 sets, 10-12 Reps

5 Cable Crossover
4 sets, 10-12 Reps

6 Barbell Incline Bench Press Medium-Grip


3 sets, 10-12 Reps
Tuesday: Legs
1 Leg Press
4 sets, 25 Reps

2 Barbell Walking Lunge


4 sets, 25 Reps

3 Leg Extensions
3 sets, 20 Reps

4 Seated Leg Curl


3 sets, 20 Reps

5 Smith Machine Calf Raise


3 sets, to failure

6 Thigh Abductor
3 sets, 15 Reps

7 Barbell Lunge
3 sets, 20 Reps
Wednesday: Abs & Arms
1 Barbell Curl
3 sets, 10-12 Reps

2 Hammer Curls
4 sets, 10-12 Reps

3 Spider Curl
4 sets, to failure

4 Triceps Pushdown
3 sets, 10 Reps

5 Dips - Triceps Version


3 sets, to failure

6 Hanging Leg Raise


4 sets, 20 Reps

7 Rope Crunch
4 sets, 20 Reps

8 Russian Twist
4 sets, 20 Reps
Thursday: Back
1 Wide-Grip Lat Pulldown
4 sets, 10-15 Reps

2 Barbell Deadlift
4 sets, 10-15 Reps

3 Barbell Shrug
4 sets, 15 Reps

4 Pullups
4 sets, 15 Reps

5 Hyperextensions (Back Extensions)


4 sets, 15 Reps

6 One-Arm Dumbbell Row


4 sets, 15 Reps

7 Inverted Row
3 sets, to failure
Friday: Shoulders
1 Dumbbell Shoulder Press
4 sets, 12 Reps

2 Front Dumbbell Raise


4 sets, 12 Reps

3 Side Lateral Raise


4 sets, 12 Reps

4 Standing Military Press


4 sets, 12 Reps

5 Reverse Flyes
3 sets, 10-15 Reps
Saturday: Legs
1 Leg Press
4 sets, 25 Reps

2 Barbell Walking Lunge


4 sets, 25 Reps

3 Leg Extensions
3 sets, 20 Reps

4 Seated Leg Curl


3 sets, 20 Reps

5 Smith Machine Calf Raise


3 sets, to failure

6 Thigh Abductor
3 sets, 15 Reps

7 Barbell Lunge
3 sets, 20 Reps

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