WEEKLY WORKOUT

ROUTINE:
JANUARY 2024

STRUCTURE OF THE WEEK

DAY 1: LEGS
DAY 2: CHEST AND TRICEPS
DAY 3: BICEPS AND BACK
DAY 4: SHOULDERS AND CORE
DAY 5: PLYOMETRICS ( IGNORE ITS FOR MY RUNNING)

NOTE:

1. REST SHOULD BE 60 SECONDS BETWEEN EACH SET.

2. PROGRESSIVE OVERLOAD WILL BE APPLIED EVERY TWO WEEKS
3. THE LAST SET OF A MUSCLE GROUP SHOULD BE TAKEN TO FAILURE
4. FOCUS ON GOOD FORM AS OPPOSED TO WEIGHT AS GOAL IS TO BUILD MUSCLE
 2

DAY 1: LEGS

WARM UP: 5 to 10 min cardio ( Exercise bike/ Treadmill )

1 SET OF 10 (BODYWEIGHT)
A) SQUATS
B) LUNGES
C) CALF RAISES

MAIN: (WEIGHTED)

3 SETS OF 8 REPS
1. BARBELL SQUATS
2. BULGARIAN SPLIT SQUATS
3. LEG EXTENSION ( FORWARD AND REVERSE )
4. WEIGHTED CALF RAISES
5. WEIGHTED SINGLE LEG CALF RAISES
 3

DAY 2: CHEST AND TRICEPS

WARM UP: 5 to 10 min cardio ( Exercise bike/ Treadmill )

CHEST

- WARM (BODYWEIGHT) : 2 SETS OF 25 PUSHUPS

MAIN: (WEIGHTED)

3 SETS OF 8 REPS
1. DUMBBELL FLYS
2. FLAT BENCH PRESS
3. INCLINE DUMBBELL BENCH PRESS

TRICEPS
- WARM (BODYWEIGHT) : 2 SETS OF 25 SEATED DIPS

MAIN: (WEIGHTED)

3 SETS OF 8 REPS

1. SKULL CRUSHERS
2. OVERHEAD TRICEP EXTENSION
3. TRICEP KICKBACKS
 4

DAY 3: BICEPS AND BACK

WARM UP: 5 to 10 min cardio ( Exercise bike/ Treadmill )

BICEPS
- WARM (LIGHT WEIGHT): 2 SETS OF 15 HAMMERHEAD CURLS

MAIN: (WEIGHTED)

3 SETS OF 8 REPS
1. BICEP CURLS
2. BARBELL CURLS

BACK
- WARM (BODYWEIGHT) : 1 SET PULL UPS AND 1 SET CHIN UPS

MAIN: (WEIGHTED)

3 SETS OF 8 REPS

1. BENT OVER ROW

2. DUMBBELL ROW
3. BENCH SUPPORTED ROW
 5

DAY 4: SHOULDERS AND CORE

WARM UP: 5 to 10 min cardio ( Exercise bike/ Treadmill )

SHOULDERS
- WARM (BODYWEIGHT): 2 SETS OF 10 SHOULDER TAPS

MAIN: (WEIGHTED)

3 SETS OF 8 REPS
1. SHRUGS
2. SIDE LATERAL RAISES
3. FRONT LATERAL RAISES
4. SEATED DUMBBELL MILITARY PRESS

CORE

2 SETS OF 15 REPS

1. BENT LEG RAISES

2. SITUPS
3. FLUTTER KICKS
4. PLANK ( 60 SECONDS)
5. CRUNCHES
6. DEADBUG
7. DUMBELL TORTURE TUCK ( WEIGHTED)
 6

DAY 5: PLYOMETRICS

WARM UP: 10-15 min cardio ( Exercise bike/ Treadmill )

NOTE: DO FULL RUNNING WARM UP BEFORE DOING PLYOMETRICS

2 SETS OF 10 REPS ( BODYWEIGHT)

A) SQUATS
B) LUNGES
C) CALF RAISES

MAIN: (EXPLOSIVE)

2 SETS OF 8 REPS

1. EXPLOSIVE LUNGES
2. JUMP SQUATS
3. TOE JUMPS ( WEIGHTED)
4. JUMP LUNGES
5. SKIP FOR HEIGHT
6. SKIP FOR DISTANCE (BOUNDING)
7. KETTLEBELL SWINGS
8. BOX JUMPS