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  • Workout Plan: Plank, Side Plank, Low Ab Plank, Bridge, Repeat

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    meltex2
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    This workout plan outlines a 5 day split routine focusing on different muscle groups each day. Mondays are dedicated to legs and shoulders, incorporating exercises like squats, lunges, and shoulder presses. Tuesdays and Thursdays focus on cardio and core with 30/30 and 30/20/10 interval training as well as planks and bridges. Wednesdays target the back and biceps with various row and curl movements. Fridays work the chest and triceps using presses, flyes, and dips. Saturdays conclude each week with additional cardio and core work.

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    Weekly Workout Plan for beginners

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    Workout Plan

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    This workout plan outlines a 5 day split routine focusing on different muscle groups each day. Mondays are dedicated to legs and shoulders, incorporating exercises like squats, lunges, and shoulder presses. Tuesdays and Thursdays focus on cardio and core with 30/30 and 30/20/10 interval training as well as planks and bridges. Wednesdays target the back and biceps with various row and curl movements. Fridays work the chest and triceps using presses, flyes, and dips. Saturdays conclude each week with additional cardio and core work.

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    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
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    37 views1 page

    Workout Plan: Plank, Side Plank, Low Ab Plank, Bridge, Repeat

    Uploaded by

    meltex2
    This workout plan outlines a 5 day split routine focusing on different muscle groups each day. Mondays are dedicated to legs and shoulders, incorporating exercises like squats, lunges, and shoulder presses. Tuesdays and Thursdays focus on cardio and core with 30/30 and 30/20/10 interval training as well as planks and bridges. Wednesdays target the back and biceps with various row and curl movements. Fridays work the chest and triceps using presses, flyes, and dips. Saturdays conclude each week with additional cardio and core work.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
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    of 1

    WORKOUT PLAN

    Monday – Legs/Shoulders
    Squats/Deadlifts – 3 x 12-15
    Leg Extensions – 3 x 12-15
    Leg Curls – 3 x 12-15
    Dumbell Lunges – 2 x 20
    Calf Raises – to failure
    Seated Dumbell Press
    Dumbell Front Raise
    Dumbell Lateral Raise

    Tuesday – Cardio & Abs *30/30 Full Body Cardio Blast


    *Plank, Side Plank, Low Ab Plank, Bridge, Repeat

    Wednesday – Back & Biceps


    Deadlift Rows – 3x12-15
    Kneeling One arm row – 3x12-15
    Bent arm dumbbell pullover 3x12-15
    Bent over Dumbell Row 3x12-15
    Hammer curls 3x12-15
    Alternating Dumbell Curls 3x12-15
    Reverse grip bent over rows 3x12-15

    Thursday – Cardio & Abs *30/20/10 Blast W/Jacks


    *Plank, Side Plank, Low Ab Plank, Bridge, Repeat

    Friday – Chest & Triceps


    Pushups – 25
    Dumbell Chest Press 3x12-15
    Dumbell Flyes – 3x12-15
    Overhead Tricep extensions 3x12-15
    Bench Dips 25

    Saturday – Cardio & Abs *5-10-5 Cardio Workout


    *Plank, Side Plank, Low Ab Plank, Bridge, Repeat

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