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Monday

The document outlines a weekly workout plan focusing on different muscle groups each day. It includes exercises for chest, triceps, back, biceps, shoulders, and core, with specified sets and repetitions. Saturday and Sunday are designated as rest days.

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78 views1 page

Monday

The document outlines a weekly workout plan focusing on different muscle groups each day. It includes exercises for chest, triceps, back, biceps, shoulders, and core, with specified sets and repetitions. Saturday and Sunday are designated as rest days.

Uploaded by

notwebtopper
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Monday: Chest & Triceps - *Push-ups: AMRAP for 3 sets.

*Dumbbell Bench Press (or floor press): 3 sets of 8-12 reps.


*Triceps Dips: AMRAP for 3 sets.
*Overhead Triceps Extension: 3 sets of 10-15 reps.

Tuesday: Back & Biceps- *Bodyweight Rows: AMRAP for 3 sets.


*Dumbbell Rows: 3 sets of 8-12 reps per arm.
*Dumbbell Bicep Curls: 3 sets of 10-15 reps.
*Hammer Curls: 3 sets of 10-15 reps.

Wednesday: Shoulders & Core- *Dumbbell Shoulder Press: 3 sets of 10-15 reps.
*Lateral Raises: 3 sets of 12-15 reps.
*Front Raises: 3 sets of 12-15 reps.
*Plank: Hold for 30-60 seconds for 3 sets.

Thursday: Chest & Triceps - * Incline Push-ups: AMRAP for 3 sets (hands elevated on a stable
surface).
* Close-Grip Push-ups: AMRAP for 3 sets (hands closer together).
* Dumbbell Triceps Extensions (lying down): Lie on your back and
extend dumbbells straight up, then lower them towards your
forehead by bending your elbows. 3 sets of 10-15 reps.
* Triceps Kickbacks (with dumbbells or water bottles): Lean
forward slightly, holding dumbbells or filled water bottles.
Keeping your elbows tucked in, extend your forearms straight
back. 3 sets of 10-15 reps per arm.

Friday: Back & Biceps - *Pull-ups (if you have a bar): As many as you can do with good form for 3
sets. If you can't do full pull-ups, try assisted pull-ups or negatives (jump
to the top position and lower yourself down slowly).
* Reverse Dumbbell Rows (palms facing down): 3 sets of 8-12 reps per
arm.
* Concentration Curls: Sit down and lean forward, resting your elbow on
your inner thigh. Curl the dumbbell up towards your shoulder. 3 sets of
10-15 reps per arm.
* Wrist Curls (with light dumbbells or water bottles): Sit with your
forearms resting on your thighs, palms facing up. Lower the weights by
bending your wrists, then curl them back up. 3 sets of 15-20 reps.

Saturday & Sunday: Rest

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