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Weekly Workout Schedule-1

The document outlines a comprehensive workout plan divided into sections for chest, back, shoulders and abs, arms, and legs, detailing specific exercises, sets, and repetitions. Each section includes a mix of machine and free weight exercises, with cardio components included at the end of each workout segment. The plan emphasizes high repetitions and multiple sets for muscle endurance and strength development.

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Prasad Bhagat
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4 views18 pages

Weekly Workout Schedule-1

The document outlines a comprehensive workout plan divided into sections for chest, back, shoulders and abs, arms, and legs, detailing specific exercises, sets, and repetitions. Each section includes a mix of machine and free weight exercises, with cardio components included at the end of each workout segment. The plan emphasizes high repetitions and multiple sets for muscle endurance and strength development.

Uploaded by

Prasad Bhagat
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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Chest

1) Incline Machine Press.

Press 3-4
Sets.

15-20 Reps
Each set.

2) Decline Machine Press.

3-4 Sets.

15-20 Reps
Each set.
3) Flat Smith Machine Press.

3-4 Sets.

15-20 Reps
Each set.

4) Pec Fly.

3-4 Sets.

15-20 Reps
Each set.

5) Cardio – 20 Min.
Back
1) Deadlift.

4 Sets.

20/15/12/10
Reps

2) Lat Pull Down.

4 Sets.

20/15/12/10
Reps
3) Stead Row.

4 Sets.

20/15/12/10
Reps

4) T Bar Row.

4 Sets.

20/15/12/10
Reps
5) V Bar Pull Down.

4 Sets.

20/15/12/10
Reps

6) Cardio – 20 Min.
Shoulder + Abbs
1) Shoulder Machine Press.

3-4 Sets.

15-20 Reps
Each set.

2) Side Raise.

3-4 Sets.

15-20 Reps
Each set.
3) Front Plate Raise.

3-4 Sets.

15-20 Reps
Each set.

4) Cable Seated Face Pull.

3-4 Sets.

15-20 Reps
Each set.
5) Reverse Fly.

3-4 Sets.

15-20 Reps
Each set.

6) Crunches – 100. 7) Leg Raise – 100.

8)Plank.
2 Sets.

1 Min
Arms ( Biseps & Triseps)
1) Dumbbells Crul.

4 Sets.

15-20 Reps
Each set.

2) Hammer Crul.

4 Sets.

15-20 Reps
Each set.
3) Preacher Crul.

4 Sets.

15-20 Reps
Each set.

4) Machine Baar Crul.

4 Sets.

15-20 Reps
Each set.
5) Overhead Dumbbell extension.

4 Sets.

15-20 Reps
Each set.

6) Triceps Rope Extension.

4 Sets.

15-20 Reps
Each set.
7) Tricep Machine pushdown.

4 Sets.

15-20 Reps
Each set.

8) Skull Crusher

4 Sets.

15-20 Reps Each set.


Legs
1) Free Squat.

100

2) Machine Squats.
3) Leg Press.

4 Sets.

15-20 Reps
Each set.

4) Leg Extension.

3-4 Sets.

15-20 Reps
Each set.
4 Sets of Both Machine Squat & Leg Extension..

15-20 Reps Each set.

5) Hams Crul.

4 Sets.

15-20 Reps
Each set.
Cardio
1) Running.

20-25

Minutes.

2) Walking Machine.

20-25

Minutes.
3) Cycling Machine.

20-25

Minutes.

*****

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