Weekly Work out Plan

Weekly Workout

Monday

Set Rep
Push Ups Failure
Crunches 40
Push Ups Failure
Crunches 40
Push Ups Failure
Power Planks 45s
Diamond Push Ups Failure
Alternating Side, Regular, Side, Plank 30s per/side
Negative Push Ups 5 seconds
Crunches 40
Dips Failure
Crunches 40
Dips Failure
Cardio 30 min

Tuesday

Dumb Bell Flat Bench 4 10
Dumb Bell Incline Bench 4 10
Cable Flies 3 12
Dumb Bell Incline Flies 3 12
Dumb Bell Decline Bench 4 10

Wednesday

Pull Ups 4 Fail
Lat Pulls 4 10
Upright Rows 4 12
Bent Dumb Bell Rows 4 8
Military Press 4 8
Shrugs 4 8
DB Shoulder press 4 10
Cardio 30 min

Thursday

Tricep Pull Downs 4 15
Skull Crushers 4 10
Over Head Tricep Extension 4 12
Reverse Tricep Pull Downs 4 12
Tricep Kick Backs 4 8
Dips 5 12
Straight Bar Curls 4 10
Dumb Bell Hammer Curls 4 10
One leg Preacher Curls 4 10

Friday

Front Squat 4 12
Leg Curls 4 10
Reverse Leg Curls 4 10
Lunges 4 12
Roman Dead Lift 4 8
Power Cleans 4 10
Calf Raises 4 20
Cardio 30 min
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