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  • Wt. Reps Wt. Reps Wt. Reps Wt. Reps Set 1 Set 2 Set 3 Set 4

    Uploaded by

    Pavan Kumar Karedla
    31 views6 pages
    This 1 month workout plan consists of 5 workout days per week with 2 rest days. It includes 4 weeks of training with different focus each week - week 1 focuses on 5 sets of 5 reps, week 2 is 10 sets of 10 reps, week 3 is burn-out sets, and week 4 aims for maximum weight lifts. Each workout targets different muscle groups like chest, back, legs, shoulders, biceps and triceps through exercises such as bench press, lat pulls, leg press, curls and more. Rest periods adjust each week based on the training focus.

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    workout per week

    Original Title

    Copy of Workout Plan

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    This 1 month workout plan consists of 5 workout days per week with 2 rest days. It includes 4 weeks of training with different focus each week - week 1 focuses on 5 sets of 5 reps, week 2 is 10 sets of 10 reps, week 3 is burn-out sets, and week 4 aims for maximum weight lifts. Each workout targets different muscle groups like chest, back, legs, shoulders, biceps and triceps through exercises such as bench press, lat pulls, leg press, curls and more. Rest periods adjust each week based on the training focus.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as xlsx, pdf, or txt
    31 views6 pages

    Wt. Reps Wt. Reps Wt. Reps Wt. Reps Set 1 Set 2 Set 3 Set 4

    Uploaded by

    Pavan Kumar Karedla
    This 1 month workout plan consists of 5 workout days per week with 2 rest days. It includes 4 weeks of training with different focus each week - week 1 focuses on 5 sets of 5 reps, week 2 is 10 sets of 10 reps, week 3 is burn-out sets, and week 4 aims for maximum weight lifts. Each workout targets different muscle groups like chest, back, legs, shoulders, biceps and triceps through exercises such as bench press, lat pulls, leg press, curls and more. Rest periods adjust each week based on the training focus.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as xlsx, pdf, or txt
    of 6

    Set 1

    1 Month Workout Plan - 5 Days on 2 Days Off

    Wt.

    Set 2

    Reps

    Wt.

    Set 3

    Reps

    Wt.

    Set 4

    Reps

    Wt.

    Reps

    Week 1 5x5s (45 Second Rests)


    Day 1
    Bench Press

    Incline Bench Press

    Fly Machine

    Cable Crossovers

    Seated Cable Pulls

    Lat Pulls

    Upright Row

    Single Arm Lat Pulls

    Leg Press

    Leg Extensions

    Calf Raises (holding dumbells in hands)

    Lunges (holding dumbells in hands

    Front Shoulder Raises

    Lateral Shoulder Raises

    Dumbell Curls

    Overhead Tricep Extensions

    Shoulder Press

    Bench Press

    Lat Pulls

    Lunges

    Calf Raises

    Bench Press

    10

    10

    10

    10

    Incline Bench Press


    Fly Machine
    Cable Crossovers
    Day 2
    Seated Cable Pulls
    Lat Pulls
    Upright Row
    Single Arm Lat Pulls
    Day 3
    Leg Press
    Leg Extensions
    Calf Raises (holding dumbells in hands)
    Lunges (holding dumbells in hands
    Day 4

    10
    10
    10

    10
    10
    10

    10
    10
    10

    10
    10
    10

    10
    10
    10
    10

    10
    10
    10
    10

    10
    10
    10
    10

    10
    10
    10
    10

    10
    10
    10
    10

    10
    10
    10
    10

    10
    10
    10
    10

    10
    10
    10
    10

    Day 2

    Day 3

    Day 4

    Day 5

    Week 2 10x10s (1-1.5 Minute Rests)


    Day 1

    Front Shoulder Raises


    Lateral Shoulder Raises
    Dumbell Curls
    Overhead Tricep Extensions
    Shoulder Press
    Day 5
    Bench Press
    Lat Pulls
    Lunges
    Calf Raises

    10
    10
    10
    10
    10

    10
    10
    10
    10
    10

    10
    10
    10
    10
    10

    10
    10
    10
    10
    10

    10
    10
    10
    10

    10
    10
    10
    10

    10
    10
    10
    10

    10
    10
    10
    10

    2
    2
    2
    2

    2
    2
    2
    2

    2
    2
    2
    2

    2
    2
    2
    2

    2
    2
    2
    2

    2
    2
    2
    2

    2
    2
    2
    2

    2
    2
    2
    2

    2
    2
    2
    2

    2
    2
    2
    2

    2
    2
    2
    2

    2
    2
    2
    2

    Week 3 Burn-Outs (2-3 Min Rests, 1 set/ea)


    Day 1
    Bench Press
    Incline Bench Press
    Fly Machine
    Cable Crossovers
    Day 2
    Seated Cable Pulls
    Lat Pulls
    Upright Row
    Single Arm Lat Pulls
    Day 3
    Leg Press
    Leg Extensions
    Calf Raises (holding dumbells in hands)
    Lunges (holding dumbells in hands
    Day 4
    Front Shoulder Raises
    Lateral Shoulder Raises
    Dumbell Curls
    Overhead Tricep Extensions
    Shoulder Press
    Day 5
    Bench Press
    Lat Pulls
    Lunges
    Calf Raises
    Week 4 Max-Outs (2 Minute Rests)
    Day 1
    Bench Press
    Incline Bench Press
    Fly Machine
    Cable Crossovers
    Day 2
    Seated Cable Pulls
    Lat Pulls
    Upright Row
    Single Arm Lat Pulls
    Day 3
    Leg Press
    Leg Extensions
    Calf Raises (holding dumbells in hands)
    Lunges (holding dumbells in hands

    Day 4
    Front Shoulder Raises
    Lateral Shoulder Raises
    Dumbell Curls
    Overhead Tricep Extensions
    Shoulder Press
    Day 5
    Bench Press
    Lat Pulls
    Lunges
    Calf Raises

    2
    2
    2
    2
    2

    2
    2
    2
    2
    2

    2
    2
    2
    2
    2

    2
    2
    2
    2
    2

    2
    2
    2
    2

    2
    2
    2
    2

    2
    2
    2
    2

    2
    2
    2
    2

    Set 5
    Wt.

    Set 6

    Reps

    Wt.

    Reps

    Set 7
    Wt.

    Reps

    Set 8
    Wt.

    Reps

    Set 9
    Wt.

    Reps

    Set 10
    Wt.

    Reps

    5
    5
    5
    5
    5
    5
    5
    5
    5
    5
    5
    5
    5
    5
    5
    5
    5
    5
    5
    5
    5

    10

    10

    10

    10

    10

    10

    10
    10
    10

    10
    10
    10

    10
    10
    10

    10
    10
    10

    10
    10
    10

    10
    10
    10

    10
    10
    10
    10

    10
    10
    10
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    10
    10
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    10

    10
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    10
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    10
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    10
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    10

    10
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    10
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    10
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    10
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    10
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    10
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    10

    10
    10
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    10
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    10
    10
    10

    10
    10
    10
    10
    10

    10
    10
    10
    10
    10

    10
    10
    10
    10
    10

    10
    10
    10
    10
    10

    10
    10
    10
    10
    10

    10
    10
    10
    10

    10
    10
    10
    10

    10
    10
    10
    10

    10
    10
    10
    10

    10
    10
    10
    10

    10
    10
    10
    10

    2
    2
    2
    2
    2
    2
    2
    2
    2
    2
    2
    2

    2
    2
    2
    2
    2
    2
    2
    2
    2

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