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    Workout Routine

    Uploaded by

    jonget43
    A simple routine

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd

    Workout Routine

    Uploaded by

    jonget43
    4 views4 pages
    A simple routine

    Copyright

    © © All Rights Reserved

    Available Formats

    DOCX, PDF, TXT or read online from Scribd

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    A simple routine

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    4 views4 pages

    Workout Routine

    Uploaded by

    jonget43
    A simple routine

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    You are on page 1of 4

    Monday: Chest & Shoulders

    Warm-Up (5-7 minutes)


    •Jump rope or brisk jog (2-3 minutes)
    •Arm circles (30 seconds each direction)
    •Shoulder shrugs (30 seconds)
    •Dynamic chest stretches (30 seconds)
    Workout (45 minutes)
    Bench Press or Dumbbell Chest Press: 4 sets x 8-12 reps (Rest 45-60 seconds)
    Incline Dumbbell Press: 3 sets x 8-12 reps (Rest 45 seconds)
    Push-Ups: 3 sets x 15-20 reps (Rest 30 seconds)
    Overhead Shoulder Press: 4 sets x 8-10 reps (Rest 45-60 seconds)
    Lateral Raises: 3 sets x 12-15 reps (Rest 30 seconds)
    Front Raises: 3 sets x 12 reps (Rest 30 seconds)
    Cool-Down & Stretch (5 minutes)
    •Chest stretch (1 minute)
    •Shoulder stretch (1 minute per arm)
    •Tricep stretch (30 seconds each side)
    Tuesday: Back & Biceps
    Warm-Up (5-7 minutes)
    •Jumping jacks or light jog (2-3 minutes)
    •Arm swings (30 seconds)
    Workout (45 minutes)
    Deadlifts: 4 sets x 8-10 reps (Rest 60 seconds)
    Pull-Ups or Lat Pulldowns: 4 sets x 8-12 reps (Rest 45 seconds)
    Dumbbell or Barbell Bicep Curls: 4 sets x 10-12 reps (Rest 45 seconds)
    Hammer Curls: 3 sets x 10-12 reps (Rest 30 seconds)
    Face Pulls: 3 sets x 12-15 reps (Rest 30 seconds)
    Cool-Down & Stretch (5 minutes)
    •Child's pose stretch (1 minute)
    •Lat stretch (30 seconds each side)
    •Bicep stretch (30 seconds each arm)
    Thursday: Legs & Abs
    Warm-Up (5-7 minutes)
    •Jog in place (2-3 minutes)
    •Leg swings (30 seconds per leg)
    •Hip circles (30 seconds each direction)
    Workout (45 minutes)
    Squats: 4 sets x 8-10 reps (Rest 60 seconds)
    Lunges: 3 sets x 12 reps per leg (Rest 45 seconds)
    Leg Press or Step-Ups: 3 sets x 10-12 reps (Rest 45 seconds)
    Romanian Deadlifts: 3 sets x 12 reps (Rest 45-60 seconds)
    Plank: 3 sets, hold for 45-60 seconds (Rest 30 seconds)
    Leg Raises: 3 sets x 15 reps (Rest 30 seconds)
    Russian Twists: 3 sets x 20 reps per side (Rest 30 seconds)
    Cool-Down & Stretch (5 minutes)
    •Hamstring stretch (1 minute per leg)
    •Hip flexor stretch (1 minute per side)
    •Seated forward fold (1 minute)
    Friday: Triceps & Forearms
    Warm-Up (5-7 minutes)
    •Jump rope or brisk walk (2-3 minutes)
    •Arm circles (30 seconds each direction)
    •Wrist circles (30 seconds each side)
    Workout (45 minutes)
    Close-Grip Bench Press: 4 sets x 8-10 reps (Rest 45-60 seconds)
    Tricep Dips: 4 sets x 10-12 reps (Rest 45 seconds)
    Skull Crushers: 3 sets x 10-12 reps (Rest 45 seconds)
    Overhead Tricep Extension: 3 sets x 12 reps (Rest 30 seconds)
    Forearm Curls: 3 sets x 15-20 reps (Rest 30 seconds)
    Reverse Forearm Curls: 3 sets x 12-15 reps (Rest 30 seconds)
    Cool-Down & Stretch (5 minutes)
    •Tricep stretch (1 minute per arm)
    •Wrist stretch (1 minute each side)
    •Chest and forearm stretch against a wall (30 seconds per arm)

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