Workout Routine
FreeChest & Tris Back & Bis Rest/Cardio/Conditioning Legs Shoulders/Arms/Forearms Rest/Cardio/Conditioning Rest Repeat
Full Description: Complete Weekly Workout Schedule
Day 1: Chest/Triceps Barbell Bench Press 4 sets 10,8,6,4 Incline Dumbbell Press 3 sets of 8-10 reps Chest Fly (with bands or cables) 3 sets of 10-12 reps Dips (weighted if possible) 3 sets of 6-8 reps Tricep Pushdowns (with bands or cables) 3 sets of 10-12 reps Abs 50 reps
Day 2: Back/Biceps Deadlifts 4 sets: 10,8,6,4 Pull-Ups (assisted if necessary) 4 sets to failure Barbell Bent-Over Rows 4 sets of 6-8 reps Dumbbell Rows 3 sets of 8-10 reps per arm Face Pulls (with bands or cables) 3 sets of 12-15 reps Bicep Curls (dumbbells) 3 sets of 10-12 reps Abs 50 reps
Day 3: Rest/Cardio/Conditioning Option 1: HIIT** 20-30 minutes of intervals (sprints, burpees, or jump rope, CrossFit WOD, etc) Option 2: Steady-State Cardio** 30-45 minutes of moderate-intensity cardio (jogging, cycling, rowing, etc.). Option 3: Rest
Day 4: Legs Barbell Squats 4 sets: 10,8,6,4 Cyclist Squats (Heels high goblets) 3 sets of 8-10 reps Leg Curls (Banded if machine not available) 3 sets of 12-15 reps Romanian Deadlifts 3 sets of 8-10 reps Calf Raises (using dumbbells or barbell) 4 sets of 20
Day 5: Shoulders/Arms/Forearms Barbell Overhead Press 4 sets: 10,8,6,4 Dumbbell Lateral Raises 3 sets of 12-15 reps Dumbbell Front Raises 3 sets of 12-15 reps DB or BB Skull Crushers 3 sets of 12-15 reps Wrist Extension 3 sets of 20 reps Wrist Flexion 3 sets of 20 reps Abs 50 reps
Day 6: Rest/Cardio/Conditioning Options Option 1: Circuit Training** 30-45 minutes of bodyweight exercises (Calisthenics, CrossFit WOD, etc)
Option 2: Active Recovery/ SS Cardio Walking, jogging, Cycling, Rowing 30-60 minutes.
Day 7: Rest Focus on recovery, hydration, and nutrition.
General Notes: Progression:** Adjust weights and reps as you get stronger. Aim to increase weights gradually.
Rest Between Sets:** Rest for 60-90 seconds between sets for hypertrophy and 2-3 minutes for strength-focused lifts.