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Workout Program October To June

The document outlines a structured workout program from October to June, focusing on different muscle groups each day of the week. It includes specific exercises for chest, triceps, back, biceps, legs, abs, shoulders, and full-body workouts, along with mobility and cardio sessions. Each day features a variety of sets and repetitions to enhance strength and endurance.

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Youssef Heddouch
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31 views2 pages

Workout Program October To June

The document outlines a structured workout program from October to June, focusing on different muscle groups each day of the week. It includes specific exercises for chest, triceps, back, biceps, legs, abs, shoulders, and full-body workouts, along with mobility and cardio sessions. Each day features a variety of sets and repetitions to enhance strength and endurance.

Uploaded by

Youssef Heddouch
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

Workout Program: October to June

Monday: Chest & Triceps

1. Push-ups - 3 sets of 15 reps

2. Flat Bench Press - 4 sets of 10-12 reps

3. Incline Dumbbell Press - 4 sets of 10 reps

4. Dumbbell Flyes - 3 sets of 12 reps

5. Triceps Dips - 3 sets to failure

6. Triceps Overhead Dumbbell Extension - 3 sets of 12 reps

Tuesday: Back & Biceps

1. Pull-ups - 4 sets to failure

2. One-arm Dumbbell Row - 4 sets of 10 reps per arm

3. Barbell Row - 3 sets of 12 reps

4. Bicep Curls (Dumbbells) - 4 sets of 12 reps

5. Hammer Curls - 3 sets of 10 reps

6. Concentration Curls - 3 sets of 12 reps

Wednesday: Legs & Abs

1. Bodyweight Squats - 3 sets of 20 reps

2. Dumbbell Goblet Squats - 4 sets of 12 reps

3. Lunges - 3 sets of 10 reps each leg

4. Romanian Deadlifts - 3 sets of 12 reps

5. Leg Raises - 3 sets of 15 reps

6. Plank - 3 rounds of 1 min hold

Thursday: Shoulders & Abs

1. Shoulder Press - 4 sets of 12 reps

2. Lateral Raises - 4 sets of 15 reps

3. Front Raises - 3 sets of 12 reps

4. Dumbbell Shrugs - 3 sets of 15 reps


Workout Program: October to June

5. Russian Twists - 3 sets of 30 reps

6. Bicycle Crunches - 3 sets of 20 reps

Friday: Full Body & HIIT

1. Burpees - 3 sets of 15 reps

2. Dumbbell Thrusters - 3 sets of 15 reps

3. Jump Squats - 3 sets of 20 reps

4. Mountain Climbers - 3 sets of 30 sec

5. Kettlebell Swings (or Dumbbell Swings) - 3 sets of 20 reps

6. Plank to Push-ups - 3 sets of 12 reps

Saturday: Mobility, Cardio & Core

1. Jump Rope - 5 rounds of 1 min

2. Side Plank - 3 sets of 30 sec each side

3. Hanging Leg Raises - 3 sets of 12 reps

4. Foam Rolling or Stretching - 15 min

5. Optional: Light Jog or Walk - 20-30 min

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