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Routine

The document outlines a weekly workout routine split into different days focusing on upper body, lower body, or full body exercises. It includes strength and hypertrophy exercises as well as cardio finished. The routine provides exercise options, sets, reps, and rest periods.

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dapisar595
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© © All Rights Reserved
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Download as DOCX, PDF, TXT or read online on Scribd
67 views

Routine

The document outlines a weekly workout routine split into different days focusing on upper body, lower body, or full body exercises. It includes strength and hypertrophy exercises as well as cardio finished. The routine provides exercise options, sets, reps, and rest periods.

Uploaded by

dapisar595
Copyright
© © All Rights Reserved
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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Monday - Upper Body Thursday - Lower Body

1. Incline Smith Press 3x8-12 1. Squat: 3 sets of 5 reps (Strength


Emphasis)
2. Incline Machine chest press 3x12-15
2. RDLs 3x12-15
2. Weighted Pull-Ups 2x8-10 + 1
Backdown set assisted 3. Leg Press 3x8-10
3. T-Bar Row 3x12-15 4. Smith Squat 2×8-12
4. Dumbbell Shoulder Press 3x8-12 5. EZ Bar Curl 3x10-20 MYO match
5. Full ROM Laterals 3x10-20 MYO match 6. Tricep Pushdown 3x10-20 MYO match
6. Cable Y Raise 3x10-20 MYO match 7. Incline Curl 3x12-15
7. Battle Rope: 10 minutes of high-
intensity intervals
Friday - Upper Body
1. Bench Press: 5 sets of 5 reps (Strength
Tuesday - Lower Body Emphasis)
1. Deadlift: 3 sets of 5 reps (Strength 2. Pec Dec 3x12-15
Emphasis)
3. Cable Row 3x12-15
2. Lying Hamstring Curl 3x10-20 MYO
match 4. Machine Chest Press 3x12-15

3. Leg Extensions 3x10-20 MYO match 5. Close Grip Pulldown 3x10-12

4. Single Leg Press 3x12-15 6. Cable Laterals 4x Failure

5. Hack Squat 2x8-12 7. Elliptical: 15-20 minutes of steady-state


cardio
6. Spider Curl 3x10-20 MYO match
7. Cable Curl (SS) Skull Crusher (2 heavy
+ 1 lighter)  Battle Rope: 10 minutes of high-
intensity intervals (30 seconds
8. Elliptical: 15-20 minutes of steady-state on, 30 seconds off).
cardio
 Elliptical: 15-20 minutes of
steady-state cardio.
Wednesday – Upper Body  Rowing: 10 minutes of interval
training (1 minute hard, 1 minute
1. Military Press: 4 sets of 6-8 reps easy).
(Strength Emphasis)
2. Flat Smith Press 3x10-12
3. Weighted Dips 2x10-12
4. Wide grip cable row 3x12-15
5. Neutral Grip Pulldown 3x10-20 MYO
4. 45 Degree Laterals to Upright Row
3x10-20 MYO match
5. Face Pulls 3-4x Failure
6. Rowing: 10 minutes of interval training
Saturday - Full Body HIIT and Weight Weighted Finisher (Choose 2 exercises):
Circuit:
1. Barbell or Dumbbell Complex: Perform
Perform each exercise with high intensity, 3 sets of 8-10 reps for each exercise
minimizing rest between exercises. Rest without resting between them. Rest 1-2
for 1-2 minutes between circuits. Adjust minutes between sets.
weights according to your fitness level.
- Example Complex: Deadlift, Bent-Over
Rows, Push Press.
1. Circuit 1 (Repeat 3 times):
- Kettlebell Swings: 30 seconds 2. HIIT Cardio (Choose 1):
- Goblet Squats: 15 reps - Sprints: 8-10 sets of 30 seconds
sprinting followed by 30 seconds rest.
- Push-Ups: 20 reps
- Jump Rope: 4 sets of 1 minute jumping
with 30 seconds rest.
2. Circuit 2 (Repeat 3 times):
- Dumbbell Thrusters: 20 reps
- Renegade Rows: 12 reps (6 each arm)
- Burpees: 15 reps

3. Circuit 3 (Repeat 3 times):


- Box Jumps: 15 reps
- Plank Rows: 15 reps (alternating arms)
- Mountain Climbers: 30 seconds

4. Circuit 4 (Repeat 2 times):


- Medicine Ball Slams: 20 reps
- Dumbbell Lunges: 20 reps (10 each
leg)
- Plank: 1 minute

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