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Weekly Routine 3

The document outlines a full weekly workout plan that includes a split routine repeated from Monday to Saturday, focusing on different muscle groups each day. It details specific exercises for chest, triceps, forearms, legs, shoulders, neck, back, biceps, and abs, along with recommended sets and repetitions. Sunday is designated as a rest day with an optional stomach vacuum exercise.

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ombhor20
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13 views3 pages

Weekly Routine 3

The document outlines a full weekly workout plan that includes a split routine repeated from Monday to Saturday, focusing on different muscle groups each day. It details specific exercises for chest, triceps, forearms, legs, shoulders, neck, back, biceps, and abs, along with recommended sets and repetitions. Sunday is designated as a rest day with an optional stomach vacuum exercise.

Uploaded by

ombhor20
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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Full Weekly Workout Plan

Weekly Split (Repeat Mon-Wed on Thu-Sat)

- Monday: Chest, Triceps, Forearms

- Tuesday: Legs, Shoulders, Neck

- Wednesday: Back, Biceps, Abs (Includes full abs + obliques plan)

- Thursday: Chest, Triceps, Forearms

- Friday: Legs, Shoulders, Neck

- Saturday: Back, Biceps, Abs

- Sunday: Rest (Optional: Stomach Vacuum only)

Chest

- Dumbbell Bench Press (Flat, Incline, Decline) - 3 sets each till failure

- Barbell Bench Press (Flat, Incline, Decline) - 1 heavy sets each

- Middle Chest Flies - 3 sets for strech

- Upper Chest Flies (Upward Dumbbell Fly) - 3 sets for strech

- Lower Chest Cable Flies - 3 sets for strech

Triceps 1 more set for left arm


- Overhead Triceps Extension - 3 sets

- Triceps Pulldown (Bar) - 3 sets

- Triceps Pulldown (Rope) - 3 sets

-Do some dips

Forearms

-Dumbell holds 3-4 sets heavy

Legs
- Squats - 4 sets

- Leg Press - 3 sets

- Leg Extension - 3 sets

- Hamstring Curls - 3 sets

- Calf Raises - 3 sets

- Sumo Squats with Weight - 3 sets

Shoulders +1 set for left arm


- Overhead Dumbbell Press (Front Delt) - 3 sets

- Lateral Raises - 3 sets (lean bit forward, elbow up, only

shoulder level)

- Rear Delt Flies (Chest-fly motion) - 3 sets

Neck
- Neck Flexion (forward) - 3 sets

- Neck Extension (backward) - 3 sets

- Lateral Neck Flexion (left and right) - 3 sets each side

- Use a towel, resistance band, or light plate for added resistance if needed

Back & Biceps +1 set for left arm

- Lat Pulldown - 3 sets

- Close Grip Lat Pulldown - 3 sets

- Dumbbell Rows (Bent-over) - 3 sets

- Cable Seated Row (one-arm) - 3 sets

- High Cable Row (seated, cable from top) - 3 sets

- Shrugs - 3 sets

- Deadlifts - 3 sets

- Incine Biceps Curls - 3 sets

- Reverse Grip Biceps Curls - 3 sets

- Incline Hammer Curls (end with crossbody) - 3+1

sets
- Machine Seated Biceps Curl (short head) - 3 sets

Abs
- Decline Crunches - 15 reps

- Hanging Leg Raises - 15 reps

- Bicycle Crunches - 20-30 reps

- Russian Twists - 30-40 reps

- Side Plank Hip Dips - 15-20 reps each side

- Plank to Knee Tucks - 20-30 reps

- Plank Hold - 1 min

- Stomach Vacuum - 3-4 sets of 20-30 seconds

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