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Workout Schedule

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Tâm Thành Trương
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52 views4 pages

Workout Schedule

Uploaded by

Tâm Thành Trương
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as DOCX, PDF, TXT or read online on Scribd
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Workout schedule (3-day routine): Beginner

Mon-Wed-Fri or Tue-Thu-Sat
Duration: 1-1.30
Day 1:
Upper:
1. Bench Press: 12x12x12x10
2. Lat Pulldown: 12x12x10x10
3. Low Row(V-grip): 12x12x12
Lower:
1. Leg Extension: 12x12x12x10
2. Leg Curl: 12x12x10

Day 2:
Upper:
1. Chest Press: 12x12x12x10
2. Pectoral Fly: 12x12x12
3. Triceps Pushdown: 12x12x12
4. Shoulder Press: 10x10x10
Lower:
1. Squat (with barbell): 12x12x12x8x8

Day 3:
Upper:
1. Low Row (Wide Bar Grip): 12x12x12x10
2. Biceps Curl: 12x12xFailure
3. Hammer Curl: 12x12xFailure
4. Real-Delt Fly: 12x12x10
Lower:
1. Leg Press: 12x12x12x10
2. Calves Raise: 15x18x20
(4-day routine): Intermediate - Advanced
4 days in row or 2days-1dayoff-2days (Mon-Tue-Off-Thu-Fri)
Upper-Lower-Upper-Lower
Duration: 1-1.30

Day 1: Upper:
1. Lat Pulldown: 12x12x10
2. Bent Row (With cable/dumbbell/barbell): 12x12x10
3. Chest Press: 12x12x10
4. Pectoral Fly: 12x12x12
5. Hammer Curl: 12x12x12
6. Biceps Cable/Dumbbell/Barbell Curl: 12x10xFailure

Day 2: Lower:
1. Squat: 12x12x12x12x10
2. Leg press: 12x12x10
3. Glutes Extension: 12x12x10

Day 3: Upper:
1. Bench Press: 12x12x8x8
2. Low Row: 12x12x10x8
3. Triceps Pushdown: 12x12x12
4. Shoulder Press: 12x12x10x10
5. Dip Machine: 10x10x8

Day 4: Lower:
1. Leg Extension: 12x12x10
2. Leg Curl: 12x12x10
3. RDL/SDL: (Dumbbells/Barbell): 12x12x10
4. Hip Thrust: 12x12x12
(5-day routine): Intermediate – Advanced – Body Builder
5 days in row
Push-Pull-Leg-Push-Pull+Lift
Duration: 1.30-2.30
Day 1: Push
1. Bench Press: 12x12x10x10x8
2. Dumbbells Flat Press: 12x12x10
3. Pectoral Fly: 12x12x12
4. Decline/Flat Pushup: 12x12xFailure
5. Triceps Pushdown: 12x12x12
6. Single Arm Pushdown: 12x12x10
7. Shoulder Press: 12x12x12
8. Lateral Raise: 12x12x12
Day 2: Pull
1. Lat Pulldown: 12x12x12x10
2. Low Row: 12x12x12x10
3. Bent Row (With cable/dumbbell/barbell): 12x12x10
4. Pull-up (Machine): 10x10xFailure
5. Seated Row: 12x12x12
6. Biceps Curl: 12x12x10x10xFailure
7. Forearm Curl: 12x12x12
Day 3: Legs
1. Squat: 12x12x12x12x10
2. Leg Extension: 12x12x12
3. Leg Curl: 12x12x12
4. Leg Press: 12x12x10
5. 30 mins Abs
Day 4: Push
1. Chest Press: 12x12x10x10
2. Dumbbells Incline Bench Press: 12x12x12
3. Incline Push-up: 12x12x12xFailure
4. Throw down: 12x12x12
5. Overhead Triceps Pushdown/Reverse Grip Triceps Pushdown: 12x12x12
6. Bench Dip: 12x12x10
7. Front Delt Up: 12x12x10
8. Real Delt Fly: 12x12x10
Day 5: Pull+Full Power Lift
1. Leg Press: 12x12x12x10
2. RDL/SDL: 12x12x12
3. Bulgarian Split Squat: 12x10x10
4. Lat Pulldown: 12x12x12
5. Single Lat Pull: 12x12x12
6. Lat Reverse/V-Grip Pulldown: 12x12x10
7. Hammer Curl: 12x10xFailure
8. Bicep Barbell Curl: 10x10xFailure

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