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Weekly Muscle Workout Plan

The document outlines a 7-day workout program that focuses on different muscle groups each day. Day 1 targets the chest, shoulders, and biceps with exercises like pec deck, bench press, and shoulder press. Day 2 focuses on legs with exercises like leg press, extensions, and curls. Day 3 works the back with pulldowns, rows, and bicep curls. The remaining days continue rotating through muscle groups, prescribing sets, reps, and rest periods for each exercise.

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Severi Nurminen
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349 views4 pages

Weekly Muscle Workout Plan

The document outlines a 7-day workout program that focuses on different muscle groups each day. Day 1 targets the chest, shoulders, and biceps with exercises like pec deck, bench press, and shoulder press. Day 2 focuses on legs with exercises like leg press, extensions, and curls. Day 3 works the back with pulldowns, rows, and bicep curls. The remaining days continue rotating through muscle groups, prescribing sets, reps, and rest periods for each exercise.

Uploaded by

Severi Nurminen
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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Week 1 Muscle Exercise Sets Reps Rest

Day 1 Chest Pec Deck 3 12,12,12 45 Sec


Day 1 Chest Incline BB Bench 5 12,10,8,6,6 1 Minute
Day 1 Chest Flat BB Bench 4 10,10,10,10 1 Minute
Day 1 Chest Cable Crossover (High To Low) 5 12,12,12,12,12 1 Minute
Day 1 Shoulder Shoulder BB Press 4 8,8,8,8 1 Minute
Day 1 Shoulder Lateral Raise 4 12,12,12,12 45 Sec
Day 1 Shoulder Rear Delt DB Fly 4 12,12,12,12 45 Sec

Day 2 Leg Leg Press 7 12,12,12,6,6,6,6 3 Minutes


Day 2 Leg Leg Extension 4 12,12,12,12 45 Sec
Day 2 Leg Leg Curl 4 12,12,12,12 45 Sec
Day 2 Bicep Rope Hammer Curl 6 12,12,12,10,10,10 45 Sec
Day 2 Tricep Rope Extension 6 12,12,12,10,10,10 45 Sec

Day 3 Back Close Grip Pulldown 5 8,8,8,8 1 Minute


Day 3 Back Wide Grip Pulldown 5 10,10,8,8 1 Minute
Day 3 Back Seated Cable Row (Close Grip) 4 12,12,10,10 1 Minute
Day 3 Back Low Row 4 8,8,8,8 1 Minute
Day 3 Bicep Incline DB Curl 5 8,8,8,8,8 45 Sec
Day 3 Bicep Cable BB Curl 5 12,12,12,8,8 45 Sec

Day 4 Chest Incline DB Fly 4 12,12,12,12 45 Sec


Day 4 Chest Incline BB Bench 5 12,10,10,8,8 1 Minute
Day 4 Chest Cable Crossover (Low To High) 5 12,12,12,12,12 1 Minute
Day 4 Shoulder Shoulder DB Press 4 8,8,8,8 1 Minute
Day 4 Shoulder Lateral Raise 4 12,12,12,12 45 Sec
Day 4 Tricep Overhead Cable Extension 5 10,10,10,10,10 45 Sec

Day 5 Leg Leg Extension 4 12,12,12,12 45 Sec


Day 5 Leg Leg Press 5 8,8,8,8,8 2 Minutes
Day 5 Leg Leg Curl 4 12,12,12,12 45 Sec
Day 5 Leg Horizontal Leg Press 7 10,10,10,10,8,8,8 1 Minute
Day 5 Leg Seated Calf Raise 7 10,10,10,10,8,8,8 45 Sec
Day 5 Bicep Incline DB Curl 5 8,8,8,8,8 45 Sec

Day 6 Chest Plate Loaded Bench Incline 4 8,8,8,8 1 Minute


Day 6 Chest Flat BB Bench 4 10,10,10,10 1 Minute
Day 6 Chest Cable Crossover (High To Low) 4 12,12,12,12 45 Sec
Day 6 Shoulder Lateral Raise 4 12,12,12,12 45 Sec
Day 6 Shoulder Shoulder BB Press 4 8,8,8,8 1 Minute
Day 6 Shoulder Front Raise 4 10,10,10,10 45 Sec

Day 7 Back Seated Cable Row (Close Grip) 5 12,12,10,10,10 1 Minute


Day 7 Back Low Row 5 8,8,8,8,8 1 Minute
Day 7 Back Underhand Pulldown 4 12,12,10,10 1 Minute
Day 7 Back Close Grip Pulldown 4 10,10,8,8 1 Minute
Day 7 Tricep Overhead Cable Extension 5 10,10,10,10,10 45 Sec
Day 7 Tricep Straight Bar Pushdown 5 12,12,12,12,12 45 Sec
Tempo
1,2,3

1,2,3
1,1,3

1,2,3
1,2,3
1,2,3
1,2,3

1,1,3

1,2,3

1,2,3

1,2,3

1,2,3

1,2,3

1,2,2
1,2,3

1,1,3
1,2,3

1,2,3

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