FULL WEEK WORKOUT PLAN

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FULL WEEK WORKOUTS

  • MONDAY: Legs workout
  • TUESDAY: Chest workout
  • WEDNESDAY: Back workout
  • THURSDAY: Arms workout
  • FRIDAY: Shoulder workout
  • SATURDAY: Abs workout
  • SUNDAY : REST
NOTE: The reason for prescribing those muscle group in that order are as follows:
For most trainees,training the lower body is because the most taxing for their bodies. Therefore it is crucial to train it first in the beginning of the week to ensure that the workout is done while the body is still fresh after the rest on the sunday.
Instead of training every day in a row,it is also beneficial to rest in between  training days to allow the CNS to get proper recovery.This is especially important for trainees because their bodies are not primed to be able to work at a high intensity six days in a row.

WORKOUTS

MONDAY: Legs workout

  1. Barbell full squat
  2. Leg press
  3. Seated leg curl
  4. Leg extensions
  5. Standing calf raises
(Each workout 4 sets ,10-15 reps each set)

 TUESDAY : Chest workout 

  1. Barbell incline bench press medium-grip
  2. Dumbbell bench press 
  3. Dumbbell fly
  4. Butterfly
  5. Bent-arm dumbbell pullover
(Each workout 3-4 sets,10-15 reps each set)


WEDNESDAY: Back workout

  1. Pullups
  2. Bent over barbell row
  3. straight-arm pulldown
  4. Barbell shrug
  5. V-Bar pulldown
(Each 3-4 sets,10-15 reps each set)

THURSDAY: Arms workout

  1. Preacher curl
  2. Decline EZ bar triceps extension
  3. Hammer curls
  4. Dips-triceps version
  5. Barbell curl 
(each workout  3-4 sets,10-15 reps each set)


FRIDAY: Shoulders workout

  1. Push press
  2. Upright barbell row
  3. One-arm incline lateral raise
  4. Front dumbbell raise
  5. Bent over low-pulley side lateral
(Each workout 4-5 sets,10-15 reps each sets)



SATURDAY: Abs workout 

  1. Crunches
  2. Flat bench lying leg raise
  3. Cable crunch
  4. Plank
(Each workout 4-5 sets,10-15 reps each sets)

SUNDAY : REST DAY








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