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Lifting Program Schedule

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141 views2 pages

Lifting Program Schedule

Uploaded by

api-401010000
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
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LIFTING PROGRAM SCHEDULE Prepared For:

Week 1 Week 2 Week 3 Week 4


MONDAY SETS WT REPS SETS WT REPS SETS WT REPS SETS WT

TUESDAY SETS WT REPS SETS WT REPS SETS WT REPS SETS WT

Dumbbell Lateral Raise (Shoulder) 3 10 3 8 - 10. 3


Bicep Hammer Curl 3 10 3 8 - 10. 3
Tricep Push-Down 3 10 3 8 - 10. 3
Lunges 3 10 3 8 - 10. 3
Deadlift 3 10 3 8 - 10. 3

WEDNESDAY SETS WT REPS SETS WT REPS SETS WT REPS SETS WT

Romanian Deadlift 3 10 3 8 - 10. 3


Hip Thrusters 3 10 3 8 - 10. 3
Dumbbell Rows 3 10 3 8 - 10. 3
Dumbbell Bicep Curls 3 10 3 8 - 10. 3
Flat Bench Press 3 10 3 8 - 10. 3

THURSDAY SETS WT REPS SETS WT REPS SETS WT REPS SETS WT

Lying Tricep Extensions 2 10 2 8 - 10. 2


Chest Flys 2 10 2 8 - 10. 2
Pull-ups 2 10 2 8 - 10. 2
Shoulder Press 2 10 2 8 - 10. 2
Squat 2 10 2 8 - 10. 2
Weight Training Plan Template
© 2017 Vertex42 LLC
Week 4 Week 5
REPS SETS WT REPS

REPS SETS WT REPS

5 3 3- 4.
5 3 3- 4.
5 3 3- 4.
5 3 3- 4.
5 3 3- 4.

REPS SETS WT REPS

5 3 3- 4.
5 3 3- 4.
5 3 3- 4.
5 3 3- 4.
5 3 3- 4.

REPS SETS WT REPS

5 2 3- 4.
5 2 3- 4.
5 2 3- 4.
5 2 3- 4.
5 2 3- 4.

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