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8-Week Total Body Workout Plan

The document outlines a comprehensive workout plan by Elham Lifestyle, detailing exercises for lower body, upper body, and total body workouts over an 8-week period. Each section specifies the exercises, sets, reps, rest times, and progression for each week. Additionally, there are sections for recording initial measurements and session notes.

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52 views6 pages

8-Week Total Body Workout Plan

The document outlines a comprehensive workout plan by Elham Lifestyle, detailing exercises for lower body, upper body, and total body workouts over an 8-week period. Each section specifies the exercises, sets, reps, rest times, and progression for each week. Additionally, there are sections for recording initial measurements and session notes.

Uploaded by

bayan-aljbreen
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

‫بيان‬

WORKOUT
PLAN
By ELHAM LIFESTYLE
‫المقاسات والوزن قبل‬ ‫التاريخ ‪:‬‬
‫البدء‬
‫الوزن ‪:‬‬ ‫الطول ‪:‬‬
‫‪/Kg‬‬ ‫‪/cm‬‬

‫محيط الصدر‪:‬‬
‫محيط الذراع‪:‬‬

‫محيط الوسط‪:‬‬

‫محيط األرداف‬

‫محيط الفخذ‪:‬‬

‫‪By ELHAM LIFESTYLE‬‬


DAY1: LOWER BODY WEIGHT
EXERCISE: SETS REPS REST WEEK1 WEEK2 WEEK3 WEEK4
DB goblet squat 3 12 1 MIN

Bb hip thrust 3 10 2 MIN

DB revese lunges 3 10 1 MIN


Cable kickbacks 3 10 1 MIN

Band abduction 3 20 1 MIN

DB calves 3 20 1 MIN

Leg raise + flutter kicks 3 12 20s

SESSION NOTES:

DAY 2: UPPER BODY WEIGHT


EXERCISE: SETS REPS REST WEEK1 WEEK2 WEEK3 WEEK4
Lat pull down 3 12 1 MIN

Db chest fly 3 12 1 MIN

DB bent over row 3 12 1 MIN


push up 2 max 20s
Cable close seated row 3 12 1 MIN

Db shoulder press 3 10 1 MIN

Db lateral raises 3 12 1 MIN


Cable tri push down 3 12 1 MIN

Cable bi curl 3 12 1 MIN

Plank 1 max

SESSION NOTES:

By ELHAM LIFESTYLE
DAY1: LOWER BODY WEIGHT
EXERCISE: SETS REPS REST WEEK5 WEEK6 WEEK7 WEEK8
DB goblet squat 3 12 1 MIN

Bb hip thrust 3 10 2 MIN

DB revese lunges 3 10 1 MIN


Cable kickbacks 3 10 1 MIN

Band abduction 3 20 1 MIN

DB calves 3 20 1 MIN

Leg raise + flutter kicks 3 12 20s

SESSION NOTES:

DAY 2: UPPER BODY WEIGHT


EXERCISE: SETS REPS REST WEEK5 WEEK6 WEEK7 WEEK8
Lat pull down 3 12 1 MIN

Db chest fly 3 12 1 MIN

DB bent over row 3 12 1 MIN


push up 2 max 20s
Cable close seated row 3 12 1 MIN

Db shoulder press 3 10 1 MIN

Db lateral raises 3 12 1 MIN


Cable tri push down 3 12 1 MIN

Cable bi curl 3 12 1 MIN

Plank 1 max

SESSION NOTES:

By ELHAM LIFESTYLE
DAY3: TOTAL BODY WEIGHT
EXERCISE: SETS REPS REST WEEK1 WEEK2 WEEK3 WEEK4
pull ups 2 max 30s

DB swing 3 10-12 1 MIN

Cable pull down 3 12-15 1 MIN

DB romanian deadlift 3 12 1 MIN

DB chest prees 3 12 1 MIN

Hip extension machine 3 12 1 MIN


Plate curl to tri extension 3 10 1 MIN

Cable calves 3 20 1 MIN


Setup + bicycle +mountain climbers 3 10 30s

SESSION NOTES:

By ELHAM LIFESTYLE
DAY3: TOTAL BODY WEIGHT
EXERCISE: SETS REPS REST WEEK5 WEEK6 WEEK7 WEEK8
pull ups 2 max 30s

DB swing 3 10-12 1 MIN

Cable pull down 3 12-15 1 MIN

DB romanian deadlift 3 12 1 MIN

DB chest prees 3 12 1 MIN

Hip extension machine 3 12 1 MIN


Plate curl to tri extension 3 10 1 MIN

Cable calves 3 20 1 MIN


Setup + bicycle +mountain climbers 3 10 30s

SESSION NOTES:

By ELHAM LIFESTYLE

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