Scribd
Upload
19 views3 pages

Weekly Workout Split Routine Guide

The document outlines a weekly workout split focusing on different muscle groups each day. It includes specific exercises, sets, and repetitions for Monday through Saturday, with Sunday designated as a rest day. The split emphasizes strength training for chest, triceps, back, biceps, shoulders, and legs.

Uploaded by

hindustaniashugamer
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
19 views3 pages

Weekly Workout Split Routine Guide

The document outlines a weekly workout split focusing on different muscle groups each day. It includes specific exercises, sets, and repetitions for Monday through Saturday, with Sunday designated as a rest day. The split emphasizes strength training for chest, triceps, back, biceps, shoulders, and legs.

Uploaded by

hindustaniashugamer
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

Weekly Workout Split

Monday: Chest & Triceps

1. Incline Barbell Bench Press - 4 × 10 (1-2 RIR)

2. Flat Dumbbell Press - 4 × 10 (1-2 RIR)

3. Cable Flyes (Low to High) - 4 × 12-15

4. Overhead Cable Tricep Extension - 3 × 8

5. Straight Bar Cable Tricep Pushdown - 3 × 10-12 (Focus on locking out and squeezing the triceps

at the bottom)

Tuesday: Back & Biceps

1. Neutral-Grip Lat Pulldown - 4 × 10 (1-2 RIR)

2. Barbell Rows - 4 × 8-10 (heavy, full range)

3. Chest Supported Dumbbell Rows - 3 × 10-12 (strict form)

4. Cable Pullovers - 3 × 12-15 (lat isolation)

5. Dumbbell Shrugs - 3 × 15 (heavy with 2-sec pause at top)

6. EZ Bar Curl - 3 × 8-10 (heavy, strict)

7. Behind-the-Back Cable Curl - 3 × 12-15 (stretch + squeeze)

Wednesday: Shoulders

1. Overhead Dumbbell Press - 4 × 8-10

2. Lateral Raises (Cable or Dumbbell) - 4 × 12

3. Face Pulls - 4 × 12

4. Rear Delt Flyes - 3 × 12

5. Shrugs - 3 × 12
Thursday: Leg Day

1. Squats - 4 × 8-10

2. Leg Press - 4 × 8-10

3. Leg Extension - 3 × 12

4. Leg Curls - 3 × 12

5. Romanian Deadlifts (RDLs) with Dumbbells - 4 × 12

6. Calf Raises - 4 × 15

Friday: Chest & Triceps

1. Incline Barbell Bench Press - 4 × 10 (1-2 RIR)

2. Flat Dumbbell Press - 4 × 10 (1-2 RIR)

3. Cable Flyes (Low to High) - 4 × 12-15

4. Overhead Cable Tricep Extension - 3 × 8

5. Straight Bar Cable Tricep Pushdown - 3 × 10-12

Saturday: Back, Biceps & Shoulders

1. Neutral-Grip Lat Pulldown - 3 × 10 (1-2 RIR)

2. Barbell Rows - 3 × 10 (close to failure)

3. Cable Pullovers - 3 × 12-15 (focus on stretch and contraction)

4. EZ Bar Curl - 3 × 10-12

5. Behind-Back Cable Curl - 3 × 12-15

6. Overhead Dumbbell Shoulder Press - 3 × 8-10 (heavy but controlled)

7. Cable Lateral Raises - 3 × 12-15 (slow and strict)

8. Face Pulls - 3 × 12-15 (rear delts and shoulder health)


Sunday: Rest

- Full rest or active recovery (light stretching, yoga, etc.)

You might also like