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Barbell Bench Press: Muscle Exercise Name Timer Reps Sets Track

The document contains a weekly workout plan divided into days targeting different muscle groups. Monday focuses on upper body with exercises like bench press, deadlift, bicep curls. Tuesday targets lower body with squats, leg press, calf raises. Thursday is a push day for chest, triceps and shoulders. Friday is a pull day for back, biceps and shoulders. Saturday finishes with legs and hamstrings. Each exercise lists sets, reps and rest periods to follow for effective muscle building.

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2K views6 pages

Barbell Bench Press: Muscle Exercise Name Timer Reps Sets Track

The document contains a weekly workout plan divided into days targeting different muscle groups. Monday focuses on upper body with exercises like bench press, deadlift, bicep curls. Tuesday targets lower body with squats, leg press, calf raises. Thursday is a push day for chest, triceps and shoulders. Friday is a pull day for back, biceps and shoulders. Saturday finishes with legs and hamstrings. Each exercise lists sets, reps and rest periods to follow for effective muscle building.

Uploaded by

KOK CHANNEL
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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Monday Upper Body

Muscle Exercise Name Timer Reps Sets Track

Chest Barbell Bench Press 90 sec 12,12,12 3

Chest Dumbbell Decline Press 90 sec 12,12,12 3

Back Barbell Deadlift 90 sec 12,12,12 3

Back Close Grip Reverse Lat Pull Down 90 sec 12,12,12 3

Biceps Barbell Curl 90 sec 12,12 2

Triceps Cable High Pulley Overhead Tricep Extension 90 sec 12,12 2

Biceps Cable Concentration Curl 90 sec 8 3

Shoulders Dumbbell Shoulder Press 90 sec 12,12,12 3

Shoulders Dumbbell Lateral Raise 90 sec 12,12,12 3


Tuesday Lower Boddy

Muscle Exercise Name Timer Reps Sets Track

Upper Legs Barbell Full Squat 90 sec 12,12,12 3

Upper Legs Leg Press 90 sec 12,12,12 3

Upper Legs Leg Extensions 90 sec 12,12,12 3

Lower Legs Barbell Seated Calf Raise 90 sec 12,12,12 3

Lower Legs Dumbell Standing One Leg Calf Raise 60 sec 12,12,12 3

Abs Cable Crunch 90 sec 15,15,15 3


Back Hyperextensions - Back Extensions 90 sec 12,12,12 3

Wednesday OFF

Thursday Push: Chest + Tricep + Shoulder

Muscle Exercise Name Timer Reps Sets Track

Chest Dumbbell Incline Bench Press 90 sec 16,16,16 3

Chest Cable Lower Chest Raise 90 sec 16,16,16 3

Chest Dumbbell Fly 90 sec 16,16,16 3

Chest Push Up with Feet Elevated 90 sec 16,16,16 3


Triceps Dip 90 sec 10,10 3

Triceps EZ Bar Triceps Extension 10 sec 12,12,12 3

Triceps Triceps Pushdown V Bar 90 sec 12,12,12 3

Shoulders Dumbbell Standing Alternate Press 90 sec 16,16,16 3

Shoulders Barbell Shoulder Press 60 sec 8 3

Abs Barbell Press Sit Up 90 sec 15,15,15 3

Friday Pull: Back + Bicep + Shoulder + Lower Back

Muscle Exercise Name Timer Reps Sets Track

Back T Bar Row 90 sec 16,16,16 3

Back Kettlebell Alternating Renegade Row 90 sec 16,16,16 3

Back Cable Rope Lat Pull Down 90 sec 16,16,16 3


Back Wide Grip Lat Pulldown 90 sec 16,16,16 3

Biceps Barbell Curl 90 sec 12,12,12 3

Biceps Dumbbell Alternate Incline Curl 90 sec 12,12 2

Biceps Cable Concentration Curl 90 sec 12,12,12 3

Shoulders Cable Rope Face Pull 90 sec 12,12,12 3

Shoulders Dumbbell Alternate Bent Over Reverse Fly 90 sec 16,16,16 3

Back Hyperextensions - Back Extensions 90 sec 15,15,15 3

Saturday Legs: Legs + Hamstrings

Muscle Exercise Name Timer Reps Sets Track

12,12,5,5,5,5,
Upper Legs Barbell Full Squat 90 sec 7
5
Upper Legs Dumbbell Lunges 90 sec 12,12,12 3

Lower Legs Seated Calf Raise 60 sec 15,15,15 3

Lower Legs Dumbell Standing One Leg Calf Raise 60 sec 15,15,15 3

Triceps Machine Assisted Dip 90 sec 10 3

Cable Rope High Pulley Overhead Tricep


Triceps 10 sec 12,12,12 3
Extension

Triceps Cable Triceps Pushdown 90 sec 12,12,12 3

Biceps Barbell Curl 90 sec 12,12,12 3

Biceps Cable Concentration Curl 90 sec 12,12,12 3

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