Full Weekly Workout

Full weekly workout
This workout is one I have personally been doing since High School. It has improved my muscle strength ten times what it used to be. Any questions about what a workout is just comment below.

Monday (chest and triceps)
-Bench (4x8)
-Incline Bench (3x8)
-Decline Pushups (3x20)
-Close Grip (2x6)
-Dips (3x20)
-Tricep Kickback (3x8) (each arm)
-Plate Raises (3x10)
-Ab Workout (2 sets of whatever)
-Planks (35 seconds) each side
-10 push-ups to end

Tuesday (Legs)
- Squats (4x8)
- Paused Squats (2x4)
- Split Squats (3x14)
- Weighted Lunges (2x10)
- Leg Press (3x10)
- Calve Raises (4x25)
- Pull-ups (3x6)
-Ab Workout (2 sets of whatever)
- Planks (35 seconds) each side
-10 push-ups to end

Wednesday (Shoulders)
- Shoulder Press (4x10)
- Upright Rows (4x10)
- Front Weight Raises (3x10)
- Side Weight Raises (3x10)
- Delt Raises (4x10)
- Pull- Downs (3x10)
- Rows (2x8)
- Shrugs (3x8)
- Push-ups (2x10)

Thursday (Back/ Biceps)
- Deadlift (4x8)
- Bent-Over Rows (4x8)
- Lat Pulldowns (2x8)
- Pull-Ups (2x8)
- Preacher Curls (3x6)
- Chin-ups (2x8)
- Dumbbell Curls (2x8)
- Ab Workout (2 sets of whatever)
- Planks (35 seconds) each side
- 10 push-ups to end

Friday (Full Body)
- Bench (3x6)
- Dips (2x20)
- Squats (3x6)
- Leg Press (2x10)
- Shoulder Press (3x8)
- Shrugs (2x10)
- Delt Raises (2x6)
- Dumbbell Hammer Curls (3x6)
- Ab Workout (2 sets of whatever)
- Planks (35 seconds) each side
- 10 push-ups to end

Saturday/ Sunday (Speed and Endurance Training)
One day may be a break and the other can be a running day
- Ladder Drills
- Cone Drills
- 8 20 yard sprints
- 1-2 mile run
- Stationary Bike Work
- Cool Down (light jog/ Stretch out)


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