WORKOUT PLAN

If you're a new exerciser or you're trying to get back to exercise, knowing where to start is a challenge. The right workout schedule will depend on a variety of factors like your age, fitness level, goals, and any physical issues you may have.







MONDAY
Chest
TUESDAY
Back (Lats/Mid-­‐Back/Lower Back)
WEDNESDAY
Biceps, Triceps & Abs
THURSDAY
REST
FRIDAY
Shoulders & Traps
SATURDAY
Legs
SUNDAY
REST







MONDAY CHEST

Numbers
Exercises
Sets
Reps/set
1
Barbell Inclined Press
5
5
2
Dumbbell Flat Bench Press
5
5
3
Decline Dips
5
5
4
Cable Fly’s
5
5


NOTE: Rest 1-2 mins after every set


TUESDAY LATS/MID-BACK/LOWER BACK

Numbers
Exercises
Sets
Reps/set
1
V-­‐Grip Lat Pull-­‐down
5
5
2
Close Grip Machine Rows
5
5
3
Wide Grip V-­‐Bar Lat Pull-­‐down
5
5
4
Hyper Extension
5
5

NOTE: Rest 1-2 mins after every set


WEDNESDAY BICEPS/TRICEPS/ABS

Numbers
Exercises
Sets
Reps/set
1
Barbell Preacher Curl
5
5
2
Dumbbell Hammer Curl
5
5
3
Triceps Skull Crusher
5
5
4
Dumbbell Overhead Extension
5
5
5
Dumbbell Kick Back
5
5
6
Weighted Inclined Crunches
2
15-­‐20
7
Laying Reverse Crunches
2
15-­‐20
8
Hanging Knee Raise
2
10-­‐20

NOTE: Rest 1-2 mins after every set

FRIDAY SHOULDERS/TRAPS

Numbers
Exercises
Sets
Reps/set
1
Barbell Press Behind The Neck
5
5
2
Dumbbell Shoulder Press
5
5
3
Dumbbell Side Raise
5
5
4
Dumbbell Front Raise
5
5
5
Barbell Shrugs
5
5

NOTE: Rest 1-2 mins after every set


SATURDAY LEGS

Numbers
Exercises
Sets
Reps/set
1
Leg Presses
5
5
2
Dumbbell Walking Lunges
5
5
3
Leg Extension
5
5
4
Calf Raise on Leg Press
5
5
NOTE: Rest 1-2 mins after every set
WORKOUT PLAN WORKOUT PLAN Reviewed by Powerhouse fitness on September 27, 2018 Rating: 5

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