Scribd
Upload
1K views2 pages

Weekly Workout Routine

This document provides a weekly workout plan consisting of full body workouts on Mondays and Fridays, and split routines focusing on legs on Tuesdays and upper body on Thursdays. Each workout includes multiple exercises listed with sets and reps. Finisher circuits are included at the end of each session for additional conditioning work.

Uploaded by

Pedro Silva
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
1K views2 pages

Weekly Workout Routine

This document provides a weekly workout plan consisting of full body workouts on Mondays and Fridays, and split routines focusing on legs on Tuesdays and upper body on Thursdays. Each workout includes multiple exercises listed with sets and reps. Finisher circuits are included at the end of each session for additional conditioning work.

Uploaded by

Pedro Silva
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

MONDAY - FULL BODY WORKOUT

# EXERCISE SETS REPS REST NOTES


1 A BB squats 3 12
1 B DB reverse lunges 3 12 DB nos ombros
1 C DB alt. arnie press 3 12 60sec Moinho, pernas em tesoura

2 A DB chest press 3 12
2 B Incline db bicep curls 3 12
2 C Dips 3 12 60sec

3 A Deadlifts 3 12
3 B DB lat raises 3 12/10 60sec Drop set

4 A Pullups 2 Till failure


4 B Plank press 2 12 45sec

5 Cable chest flys 1 10/10/10/10 Drop set


6 Cable bicep curl 1 10/10/10/10 Drop set
7 Cable rope face pulls 1 10/10/10/10 Drop set

FINISHER
A 20Cal Row 1 7min AMRAP
FINISHER
B Burpees-Pushup-RRow-ohpress 1 5

TUESDAY - LEGS WORKOUT


# EXERCISE SETS REPS REST NOTES
1 A Lunges short 3 (4) 10
Lunges longer 10
1 B Calf raises 3 (4) 12-15 Na máquina
Standing calf raises 10-12 Sem peso

2 A Heel elevated squats 5 15,12,10,10,(*) (*)10/10/10/10 Drop set


2 B Feet elevated DB reverse lunge 5 10

3 A Leg extension 1 100


Single leg extension 3 12,12,(*) (*)10/10/10/10/10 Reverse drop set
3 B Standing single leg curl 4 12,12,12,(*) (*)10/10/10/10 Drop set

4 A Seated DB squats 3 12
4 B Smith machine split squats 3 10 Or DB split squats

FINISHER Spin bike - legs only 1 10min Hard resistence


THURSDAY - UPPER BODY WORKOUT
# EXERCISE SETS REPS REST NOTES
1 A BB rows 3 10
1 B Tempo pullups 3 5 Tempo 5sec

3 A Standing military press 2 10


3 B Push press 2 5-6
3 C Elbows in pushups 2 8-10

4 A Lat pulldown 3 10,10,(10|10)


4 B Close grip stand. high rows 3 10,10,(10|10)

5 A Incline DB chest press 2 10-12


5 B Incline triceps extension 2 10
5 C Incline flys 2 10

6 A Single arm DB rows 2 10 Each arm


6 B BB biceps curls 2 10|10 Drop set
6 C Cable tricep push down 2 10|10 Drop set

FINISHER STOH 7 AMRAP


Pushups 7
Down ups 7 Chest to floor
Warm up Scap pullups
Kneeling scap cable high pulls

FRIDAY - FULL BODY WORKOUT


# EXERCISE SETS REPS REST NOTES
1 A Heel elevated squat 3 12
1 B DB Split stance deadlift 3 10 Each leg
1 C DB lunges 3 10 Each leg, 1 perna e dps a outra

2 A RDL 3 12
2 B Pullups 3 12
2 C DB z press 3 12 60sec Desenvolvimento
2 D Lateral raises 3 10

3 A Incline DB chest press 2 10/10 Drop set


3 B Incline bicep curls 2 10/10 Drop set

4 A Incline skull crusher into press 2 12


4 B Triceps plank press 2 10
4 C Chest support rows 2 10/10 Drop set

5 Lying leg raises 2 12


5 Banded woodchop 2 12
5 Strainght leg sit up 2 10 C/ peso
5 Superman 2 10

You might also like