Thanks to visit codestin.com
Credit goes to www.scribd.com

Scribd
Upload
495 views2 pages

Comprehensive Weekly Workout Plan

This document outlines a 6-week fitness program for a client named Nico. Each week focuses on different muscle groups through a series of exercises. Workout 1 targets quads with exercises like dumbbell squats, back squats, and leg extensions. Workout 2 focuses on chest and shoulders with incline presses, side raises, and front raises. Workout 3 works the back, arms, and abs with pull ups, deadlifts, rows, and curls. The full program outlines 5-6 workouts per week targeting major muscle groups through compound and isolated exercises designed to build strength and muscle mass.

Uploaded by

Taboka Marobela
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
495 views2 pages

Comprehensive Weekly Workout Plan

This document outlines a 6-week fitness program for a client named Nico. Each week focuses on different muscle groups through a series of exercises. Workout 1 targets quads with exercises like dumbbell squats, back squats, and leg extensions. Workout 2 focuses on chest and shoulders with incline presses, side raises, and front raises. Workout 3 works the back, arms, and abs with pull ups, deadlifts, rows, and curls. The full program outlines 5-6 workouts per week targeting major muscle groups through compound and isolated exercises designed to build strength and muscle mass.

Uploaded by

Taboka Marobela
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
You are on page 1/ 2

Reg_Fitness

RFT Program
Client: Nico
+267 75419710 @reg_fitness [email protected]

WORKOUT 1 [quads]
EXERCISE SETS REPS
Dumbbell squat , moderate weight #WARM UP 3 12
Back squat , increase weight each set , last set till failure 5 8-10
Leg extension , same weight first 2 sets , increase 3rd & 4th 4 15-20
Lunges (each leg 10) 3 10
Leg press 3 20.30.40
WORKOUT 2 [chest + shoulders]
EXERCISE SETS REPS
Rotator cuff stretching with dumbbell #WARM UP (each arm) 3 12
Incline chest press , slow control movement 4 10-12
Standing Side raises increasing weight each set 4 10-12
Military press seated , slow controlled movements 4 10-12
Front raises with plate 4 10-12
Up rows with ez bar and straight 2 sets each one 4 10-12
WORKOUT 3 [back + abs + arms]
EXERCISE SETS REPS
Pull ups / wide grip #WARM UP 4 12
Deadlift / increase weight on 3,4,5 set 5 10-12
Barbell rows with smith machine heavy 3 12
Hyperextension with a plate 4 12
Standing Bicep barbell curls / straight bar 4 10-12
Preacher curl ez bar 4 10-12
Incline seated bicep curl with dumbbells 4 10
WORKOUT 4 [hammies + calves]
EXERCISE SETS REPS
Dumbbell straight leg deadlift #WARM UP Romanian 3 12
Hamstring curls 4 10-12
Dumbbell curl moderate weight 4 10
Seated calve machine 4 12-15
Standing calve raises 4 15-20
Cardio 25-30 minutes treadmill
WORKOUT 5 [chest + abs]
EXERCISE SETS REPS
Rotator cuff stretching with dumbbell #WARM UP (each arm) 3 12
Flat bench press /heavy 4 10-12
Cable flys 7 12
Flat bench dumbbell press 4 10-12
Pec deck 4 15
Dumbbell Pullover 4 10
4 ABS intensive workouts (last set until failure) 3 10-12
WORKOUT 6 [ back + arms +abs]
EXERCISE SETS REPS
Pull up / wide grip #WARM UP 4 12
Barbell row 4 10-12
Lat down downs / close grip 3 sets / wide grip 3 sets 6 10-12
Tricep scull crushers 4 12
Tricep superset bar pull down 4 12-15
Tricep rope pull down 4 15-20

You might also like