Weekly Workout Schedule

Day 1: Push (Chest, Shoulders, Triceps)

Day 2: Pull (Back, Biceps)
Day 3: Legs (Quads, Hamstrings, Calves)
Day 4: Push (Chest, Shoulders, Triceps)
Day 5: Pull (Back, Biceps)
Day 6: Core and Abs (Tummy Reduction, Abs Development, Love Handles)
Day 7: Rest or Active Recovery

Day 1: Push (Chest, Shoulders, Triceps)

1. Bench Press (Barbell or Machine)
Target Muscles: Pectoralis Major, Anterior Deltoids, Triceps
Benefits: Builds overall chest strength and mass, enhances shoulder stability, and improves pushing power.

2. Incline Dumbbell Press

Target Muscles: Upper Pectorals, Anterior Deltoids, Triceps
Benefits: Focuses on the upper chest, promoting balanced chest development and improving upper body
strength.

3. Overhead Shoulder Press (Machine)

Target Muscles: Deltoids (Anterior, Medial), Triceps
Benefits: Enhances shoulder size and strength, improves overhead pushing mechanics, and supports shoulder
stability.

4. Lateral Raises (Machine or Dumbbell)

Target Muscles: Lateral Deltoids
Benefits: Develops the side delts for broader shoulders, improves shoulder symmetry, and enhances overall
shoulder aesthetics.

5. Tricep Pushdown (Cable)

Target Muscles: Triceps (Lateral and Long Heads)
Benefits: Isolates the triceps, promoting arm strength and definition, and improving lockout strength in pressing
movements.
6. Overhead Tricep Extension (Cable or Machine)
Target Muscles: Triceps (Long Head)
Benefits: Targets the long head of the triceps for balanced arm development, increases tricep size, and
enhances overall arm strength.

Day 2: Pull (Back, Biceps)

1. Lat Pulldown Machine
Target Muscles: Latissimus Dorsi, Biceps, Rhomboids
Benefits: Builds width in the back, improves pulling strength, and enhances posture by targeting the upper back.

2. Seated Row Machine

Target Muscles: Middle Back (Rhomboids, Middle Trapezius), Latissimus Dorsi, Biceps
Benefits: Increases back thickness, strengthens the mid-back, and improves overall pulling mechanics.

3. Face Pulls (Cable)

Target Muscles: Rear Deltoids, Rhomboids, Trapezius, Rotator Cuff
Benefits: Enhances shoulder health, improves posture, and strengthens the upper back for balanced shoulder
development.

4. Preacher Curl Machine

Target Muscles: Biceps Brachii
Benefits: Isolates the biceps for maximum contraction, promotes bicep size and strength, and reduces swinging
for better form.

5. Hammer Curl (Cable or Dumbbell)

Target Muscles: Biceps Brachii, Brachialis, Brachioradialis
Benefits: Develops the brachialis and forearm muscles, adds thickness to the biceps, and improves grip strength.

Day 3: Legs (Quads, Hamstrings,

Calves)
1. Leg Press Machine
 Target Muscles: Quadriceps, Glutes, Hamstrings
Benefits: Builds lower body strength, enhances muscle mass in the quads and glutes, and provides a safe
alternative to heavy squats.

2. Squats (Barbell or Smith Machine)

Target Muscles: Quadriceps, Glutes, Hamstrings, Core
Benefits: Fundamental movement for overall leg development, improves core stability, and increases functional
strength.

3. Leg Curl Machine

Target Muscles: Hamstrings
Benefits: Isolates the hamstrings, promotes balanced leg development, and reduces the risk of injury by
strengthening the posterior chain.

4. Leg Extension Machine

Target Muscles: Quadriceps
Benefits: Isolates the quads for muscle definition, enhances knee stability, and improves leg strength.

5. Standing Calf Raises (Barbell or Bodyweight)

Target Muscles: Gastrocnemius, Soleus
Benefits: Develops calf size and strength, improves ankle stability, and enhances lower leg aesthetics.

Day 4: Push (Chest, Shoulders, Triceps)

1. Incline Bench Press (Barbell or Dumbbell)
Target Muscles: Upper Pectorals, Anterior Deltoids, Triceps
Benefits: Emphasizes the upper chest, promotes balanced chest development, and increases upper body
pushing strength.

2. Butterfly Machine (Pec Deck)

Target Muscles: Pectoralis Major, Anterior Deltoids
Benefits: Isolates the chest muscles for definition, enhances muscle symmetry, and improves chest strength.

3. Shoulder Press Machine

Target Muscles: Deltoids (Anterior, Medial), Triceps
Benefits: Builds shoulder mass and strength, supports shoulder joint health, and enhances overhead pressing
ability.

4. Cable Lateral Raises

Target Muscles: Lateral Deltoids
Benefits: Provides constant tension on the delts, promotes shoulder width, and improves muscle endurance.

5. Tricep Dips (Machine Assisted if Needed)

Target Muscles: Triceps, Pectorals, Anterior Deltoids
Benefits: Develops tricep mass and strength, engages the chest, and enhances upper body pushing power.

6. Rope Pushdowns (Cable)

Target Muscles: Triceps (Lateral and Long Heads)
Benefits: Isolates the triceps, promotes arm definition, and improves tricep endurance.

Day 5: Pull (Back, Biceps)

1. Lat Pulldown (Wide Grip)
Target Muscles: Latissimus Dorsi, Biceps, Middle Back
Benefits: Enhances back width, improves upper body pulling strength, and promotes better posture.

2. Seated Row Machine

Target Muscles: Middle Back (Rhomboids, Middle Trapezius), Latissimus Dorsi, Biceps
Benefits: Increases back thickness, strengthens the mid-back, and enhances overall pulling mechanics.

3. Reverse Pec Deck (Rear Delt Flyes)

Target Muscles: Rear Deltoids, Rhomboids, Trapezius
Benefits: Balances shoulder development, improves posture, and strengthens the upper back and rear delts.

4. Cable Bicep Curls

Target Muscles: Biceps Brachii
Benefits: Provides constant tension on the biceps, promotes muscle growth, and enhances arm definition.

5. Reverse Curl (EZ Bar or Cable)

Target Muscles: Brachialis, Brachioradialis, Forearms
 Benefits: Develops the brachialis for thicker arms, strengthens the forearms, and improves grip strength.

Day 6: Core and Abs (Tummy

Reduction, Abs Development, Love
Handles)
1. Hanging Leg Raises (Machine Assisted if Needed)
Target Muscles: Lower Abs, Hip Flexors
Benefits: Strengthens the lower abdominal muscles, improves core stability, and enhances overall abdominal
definition.

2. Standing Oblique Crunches (Alternative to Cable

Woodchoppers)
Target Muscles: Obliques, Rectus Abdominis
Benefits: Targets the side abdominal muscles for reducing love handles, improves waistline definition, and
enhances core strength.

3. Weighted Decline Sit-Ups

Target Muscles: Upper Abs, Rectus Abdominis
Benefits: Intensifies abdominal engagement, promotes upper ab definition, and increases core strength.

4. Plank
Target Muscles: Entire Core (Abs, Obliques, Lower Back)
Benefits: Enhances core stability, improves posture, and strengthens the entire abdominal region.

5. Russian Twists (with Weight)

Target Muscles: Obliques, Rectus Abdominis
Benefits: Develops rotational core strength, tones the oblique muscles, and improves overall abdominal
definition.

6. Bicycle Crunches
Target Muscles: Rectus Abdominis, Obliques
Benefits: Engages both upper and lower abs, promotes oblique toning, and increases cardiovascular endurance.
 7. Mountain Climbers
Target Muscles: Entire Core, Shoulders, Legs
Benefits: Provides a cardio element, enhances core endurance, and promotes calorie burning for tummy
reduction.

Day 7: Rest or Active Recovery

Options:
Optional Light Cardio: 20-30 minutes (e.g., walking, cycling, elliptical)

Benefits: Aids in muscle recovery, promotes cardiovascular health, and assists in maintaining a caloric
deficit for fat loss.

Stretching or Yoga: 20-30 minutes

Benefits: Enhances flexibility, reduces muscle soreness, and improves mental relaxation.

Additional Notes and

Recommendations
Proper Form: Always prioritize correct technique to prevent injuries and ensure maximum muscle engagement.

Progressive Overload: Gradually increase weights or reps over time to continuously challenge your muscles
and promote growth.

Balanced Diet: Combine your workout routine with a nutritious diet rich in protein, healthy fats, and complex
carbohydrates to support muscle growth and fat loss.

Hydration: Maintain adequate water intake to support overall health and optimize performance.

Recovery: Ensure sufficient sleep (7-9 hours per night) to facilitate muscle recovery and growth.

Warm-Up and Cool-Down: Incorporate dynamic stretches before workouts and static stretches after to prepare
your muscles and aid in recovery.

Conclusion
 This Push/Pull/Legs split is designed to provide balanced muscle development, enhance strength, and target specific
areas for aesthetic improvements such as tummy reduction and love handle reduction. By adhering to this plan,
maintaining a consistent diet, and prioritizing recovery, you'll be well on your way to achieving your fitness goals.

Feel free to adjust the exercises or their order based on your comfort and equipment availability. If you have any
further questions or need additional modifications, feel free to ask!