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Fitness

The document outlines a weekly workout plan consisting of specific exercises targeting different muscle groups each day. It includes upper body, lower body, back and biceps, core, shoulders, cardio and full body, and flexibility and mobility sessions. Each workout specifies the number of sets and repetitions for various exercises.

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54 views2 pages

Fitness

The document outlines a weekly workout plan consisting of specific exercises targeting different muscle groups each day. It includes upper body, lower body, back and biceps, core, shoulders, cardio and full body, and flexibility and mobility sessions. Each workout specifies the number of sets and repetitions for various exercises.

Uploaded by

StrawRange
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
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Monday: Upper Body (Chest & Triceps)

- Push-ups – 4 sets of 10 reps


- Tricep Dips (using a chair) – 4 sets of 10 reps
- Dumbbell Bench Press – 4 sets of 10 reps
- Overhead Tricep Extension (with dumbbells) – 4 sets of 10 reps
- Chest Flyes (with dumbbells) – 3 sets of 10 reps
-

- Tuesday: Lower Body (Legs)


- Squats (bodyweight) – 4 sets of 20 reps
- Dumbbell Lunges – 4 sets of 10 reps per leg
- Calf Raises (holding dumbbells) – 4 sets of 15 reps
- Step-ups (using a chair or step) – 3 sets of 10 reps per leg
-

- Wednesday: Back & Biceps


- Bent Over Dumbbell Rows – 4 sets of 10 reps
- Bicep Curls – 4 sets of 10 reps
- Pull-ups (if available, otherwise inverted rows using a table) – 4
sets of 5 reps
- Hammer Curls (with dumbbells) – 4 sets of 10 reps
- Dumbbell Deadlifts – 3 sets of 12 reps
-

- Thursday: Core
- Plank – 4 sets of 1 minute
- Russian Twists (holding a dumbbell) – 4 sets of 20 reps
- Leg Raises (bodyweight) – 4 sets of 15 reps
- Bicycle Crunches (bodyweight) – 4 sets of 10 reps
- Dumbbell Side Bends – 3 sets of 15 reps per side
-

- Friday: Shoulders
- Dumbbell Shoulder Press – 4 sets of 10 reps
- Lateral Raises (with dumbbells) – 4 sets of 10 reps
- Front Raises (with dumbbells) – 4 sets of 10 reps
- Arnold Press (with dumbbells) – 4 sets of 10 reps
- Reverse Flyes (with dumbbells) – 3 sets of 10 reps

Saturday: Cardio & Full Body


- Jumping Jacks (bodyweight) - 4 sets of 1 minute
- Burpees (bodyweight) - 4 sets of 10 reps
- Mountain Climbers (bodyweight) - 4 sets of 1 minute
- High Knees (bodyweight) - 4 sets of 1 minute
- Dumbbell Squat to Press - 3 sets of 10 reps
- Sunday: Flexibility & Mobility
- Yoga Flow - 30 minutes of various poses and stretches

Jumping Jacks – 1 minute


Arm Circles – 30 seconds forward, 30 seconds backward
Leg Swings – 10 reps per leg
Bodyweight Squats – 10 reps
Light Stretching – Focus on the muscles you're about to train

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