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Weekly Workout Chart

The document outlines a weekly workout plan focused on muscle building and achieving six-pack abs, with sessions lasting 30-40 minutes. Each day targets different muscle groups, including chest, back, legs, shoulders, and core, with specific exercises and set/repetition guidelines. Sunday is designated as a full rest day.

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5 views2 pages

Weekly Workout Chart

The document outlines a weekly workout plan focused on muscle building and achieving six-pack abs, with sessions lasting 30-40 minutes. Each day targets different muscle groups, including chest, back, legs, shoulders, and core, with specific exercises and set/repetition guidelines. Sunday is designated as a full rest day.

Uploaded by

vy5801319
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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WEEKLY WORKOUT PLAN

Goal: Muscle Building + Six-Pack Abs (Home Workout)

Workout Time: 30-40 Minutes

Rest Day: Sunday Only

MONDAY - Chest + Triceps + Core

- Push-ups - 4 sets x 12 reps

- Wide Push-ups - 3 sets x 10 reps

- Triceps Dips (chair) - 3 sets x 12 reps

- Plank - 3 sets x 30-45 sec

- Leg Raises - 3 sets x 12 reps

TUESDAY - Back + Biceps + Core

- Superman Hold - 3 sets x 30 sec

- Water Bottle Curls - 3 sets x 15 reps

- Reverse Plank - 3 sets x 30 sec

- Russian Twists - 3 sets x 20 reps

- Mountain Climbers - 3 rounds x 30 sec

WEDNESDAY - Legs + Abs

- Bodyweight Squats - 4 sets x 15 reps

- Lunges - 3 sets x 10 reps each leg

- Glute Bridges - 3 sets x 12 reps

- Bicycle Crunches - 3 sets x 20 reps

- Leg Raises - 3 sets x 12 reps

THURSDAY - Shoulders + Core

- Pike Push-ups - 3 sets x 10 reps

- Arm Circles - 3 rounds x 30 sec

- Plank to Elbow - 3 sets x 10 reps


- Side Planks - 3 sets x 30 sec each side

- High Knees - 3 rounds x 30 sec

FRIDAY - Full Body Strength + Cardio

- Burpees - 3 sets x 10 reps

- Squat Jumps - 3 sets x 10 reps

- Push-ups - 3 sets x 12 reps

- Jumping Jacks - 3 rounds x 30 sec

- Plank - 3 sets x 1 min

SATURDAY - Six-Pack Abs Focus

- Leg Raises - 3 sets x 15 reps

- Russian Twists - 3 sets x 20 reps

- Bicycle Crunches - 3 sets x 20 reps

- Plank - 3 sets x 1 min

- Mountain Climbers - 3 rounds x 30 sec

- Side Planks - 2 sets x 30 sec per side

SUNDAY - FULL REST

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