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Laazankawi

The document outlines a weekly workout plan divided by days, focusing on different muscle groups and including warm-up exercises. Each day's workout specifies exercises, repetitions, and rest periods, emphasizing medium to heavy weights. Additionally, it includes motivational reminders and notes on sleep, nutrition, and hydration.

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53 views7 pages

Laazankawi

The document outlines a weekly workout plan divided by days, focusing on different muscle groups and including warm-up exercises. Each day's workout specifies exercises, repetitions, and rest periods, emphasizing medium to heavy weights. Additionally, it includes motivational reminders and notes on sleep, nutrition, and hydration.

Uploaded by

ufhffyyfyffy
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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Weekly

Workout
Sun.
Chest
Triceps
Abs

Mon.
Quads
Inner&outer thigh
Calves

Tue.
Back
Biceps
Cardio

Wed.
Hamstring
Glutes
Calves

Thu.
Shoulders
Abs
Cardio

“Remember why you started”


Warm up
Upper body
Push ups.
Arm circle.
Over and back with band.
Pull aparts with band.

Lower body
Squats .
Forward leg swing.
Lateral leg swing.
Walking lunge.

Notes:
-Do 20 repetitions for each exercise one set.
-Rest 10 seconds between each exercise.
Sunday
Chest
Dumbbell incline bench Press
Dumbbell chest press
Dumbbell decline bench press
Chest fly machine

Triceps

Triceps Rope Pushdown


Machine Triceps press
Triceps kickbacks

Abs
crunch machine
leg raise

Notes:

-Each exercise 10 repetitions 3 rounds (weight medium to heavy).

-Rest between each set 30 to 60 seconds.

-for abs workout do as much repetitions as you can , for 4 rounds.

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Monday
Quads
Leg Extention machine
Walking Lunges
Press leg machine
Dumbbell Goblet Squat

Inner thigh
Seated thigh Adduction

Outer thigh
Seated thigh Abduction

Calves
Standing calve raise machine

Notes:

-Each exercise 10 repetitions 3 rounds (weight medium to heavy).

-Rest between each set 30 to 60 seconds.

-Do not forget to get enough sleep.


Tuesday
Back
Lat pulldown
Cable seated rows
hammer strength row machine
Back extentions

Biceps
Dumbbell hammer curls
Dumbbell Bicep curls
Barbell Bicep curls

Cardio
40 min walking on treadmill “speed 4”
Or,20 min on stair

Notes:

-Each exercise 10 repetitions 3 rounds (weight medium to


heavy).

-Rest between each set 30 to 60 seconds.

-choose your favorite cardio machine and do it at the end of the


session.
Wednesday
Hamstrings
Lying leg curl
Seated leg curl
Romanian deadlift (RDL)

Glutes
KAS glutes bridge “in smith
machine or barbell”
Cable kick back
sumo squats

Calves
Seated calf raise.

Notes:

-Each exercise 10 repetitions 3 rounds (weight medium to


heavy).

-Rest between each set 30 to 60 seconds.

-Eat well before your workout.


Thursday
Shoulders
Standing dumbbell front raise.
Side dumbbell lateral raise.
Dumbbell shoulder press.
Rear delt fly machine.

Abs
Crunch machine
Leg raise
Plank

Cardio
40 min walking on treadmill “speed 4”
Or,20 min on stair

Notes:

-Each exercise 10 repetitions 3 rounds (weight medium to heavy).

-Rest between each set 30 to 60 seconds.

-Stay hydrated.

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