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Weekly Full Body Workout Plan

The document outlines a full weekly workout plan that consists of a split routine repeated from Monday to Saturday, focusing on different muscle groups each day. It includes specific exercises for chest, triceps, forearms, legs, shoulders, neck, back, biceps, and abs, with detailed sets and repetitions for each exercise. Sunday is designated as a rest day, with an optional stomach vacuum exercise.

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ombhor20
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59 views3 pages

Weekly Full Body Workout Plan

The document outlines a full weekly workout plan that consists of a split routine repeated from Monday to Saturday, focusing on different muscle groups each day. It includes specific exercises for chest, triceps, forearms, legs, shoulders, neck, back, biceps, and abs, with detailed sets and repetitions for each exercise. Sunday is designated as a rest day, with an optional stomach vacuum exercise.

Uploaded by

ombhor20
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

Full Weekly Workout Plan

Weekly Split (Repeat Mon-Wed on Thu-Sat)

- Monday: Chest, Triceps, Forearms

- Tuesday: Legs, Shoulders, Neck

- Wednesday: Back, Biceps, Abs (Includes full abs + obliques plan)

- Thursday: Chest, Triceps, Forearms

- Friday: Legs, Shoulders, Neck

- Saturday: Back, Biceps, Abs

- Sunday: Rest (Optional: Stomach Vacuum only)

Chest
- Dumbbell Bench Press (Flat, Incline, Decline) - 3 sets each

- Barbell Bench Press (Flat, Incline, Decline) - 3 sets each

- Middle Chest Flies - 3 sets

- Upper Chest Flies (Upward Dumbbell Fly) - 3 sets

- Lower Chest Cable Flies - 3 sets

Triceps
- Overhead Triceps Extension - 3 sets

- Triceps Pulldown (Bar) - 3 sets

- Triceps Pulldown (Rope) - 3 sets

Forearms
- Wrist Curls - 3 sets

- Reverse Wrist Curls - 3 sets

- Farmer Carries - 3 sets

Legs
- Squats - 4 sets

- Leg Press - 3 sets

- Leg Extension - 3 sets

- Hamstring Curls - 3 sets

- Calf Raises - 3 sets

- Sumo Squats with Weight - 3 sets

Shoulders
- Overhead Dumbbell Press (Front Delt) - 3 sets

- Lateral Raises - 3 sets

- Rear Delt Flies (Chest-fly motion) - 3 sets

Neck
- Neck Flexion (forward) - 3 sets

- Neck Extension (backward) - 3 sets

- Lateral Neck Flexion (left and right) - 3 sets each side

- Use a towel, resistance band, or light plate for added resistance if needed

Back & Biceps


- Lat Pulldown - 3 sets

- Close Grip Lat Pulldown - 3 sets

- Dumbbell Rows (Bent-over) - 3 sets

- Cable Seated Row (one-arm) - 3 sets

- High Cable Row (seated, cable from top) - 3 sets

- Shrugs - 3 sets

- Deadlifts - 3 sets

- Biceps Curls - 3 sets

- Reverse Grip Biceps Curls - 3 sets

- Hammer Curls (angled in) - 3 sets


- Machine Seated Biceps Curl (short head) - 3 sets

Abs
- Decline Crunches - 15 reps

- Hanging Leg Raises - 15 reps

- Bicycle Crunches - 20-30 reps

- Russian Twists - 30-40 reps

- Side Plank Hip Dips - 15-20 reps each side

- Plank to Knee Tucks - 20-30 reps

- Plank Hold - 1 min

- Stomach Vacuum - 3-4 sets of 20-30 seconds

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