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    Weekly Workout

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    jadenmachado1234

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    © All Rights Reserved
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    Weekly Workout

    Uploaded by

    jadenmachado1234
    1 views2 pages

    Original Title

    Weekly Workout (1)

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    Copyright:

    © All Rights Reserved
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    1 views2 pages

    Weekly Workout

    Uploaded by

    jadenmachado1234

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 2

    Weekly Workout Split (45 Minutes per Session)

    ● Day 1: Chest & Triceps


    ● Day 2: Back & Biceps
    ● Day 3: Legs & Core
    ● Day 4: Shoulders & Arms
    ● Day 5: Optional Full Body Circuit / Rest
    ● Day 6 & 7: Rest

    Workout Plan with Weights

    Day 1: Chest & Triceps

    1. Barbell Bench Press: 4 sets of 8 reps – Start with 10-15 kg per side
    2. Incline Dumbbell Press: 3 sets of 10 reps – 10-12 kg dumbbells
    3. Dumbbell Flyes: 3 sets of 12 reps – 6-8 kg dumbbells
    4. EZ Bar Skull Crushers: 3 sets of 10-12 reps – 5 kg per side
    5. Close-Grip Barbell Press: 3 sets of 10 reps – 5 kg per side

    Day 2: Back & Biceps

    1. Barbell Rows: 4 sets of 8-10 reps – 10 kg per side


    2. Dumbbell Rows: 3 sets of 10 reps per side – 12-15 kg per arm
    3. EZ Bar Bicep Curl: 3 sets of 10-12 reps – 5 kg per side
    4. Hammer Curls (Dumbbells): 3 sets of 12 reps – 8-10 kg per arm

    Day 3: Legs & Core

    1. Barbell Squats: 4 sets of 12 reps – 10-15 kg per side


    2. Lunges with Dumbbells: 3 sets of 12 reps per leg – 8-10 kg per hand
    3. Dumbbell Deadlifts: 4 sets of 10 reps – 12-15 kg per hand
    4. Leg Raises: 3 sets of 15 reps – Bodyweight
    5. Plank: 3 sets of 30-45 seconds – Bodyweight

    Day 4: Shoulders & Arms

    1. Barbell Overhead Press: 4 sets of 8 reps – 5 kg per side


    2. Dumbbell Lateral Raises: 3 sets of 15 reps – 4-6 kg dumbbells
    3. Front Raises (Dumbbells): 3 sets of 12 reps – 6-8 kg dumbbells
    4. EZ Bar Curls: 3 sets of 10 reps – 5 kg per side
    5. Overhead Dumbbell Tricep Extension: 3 sets of 12 reps – 8-10 kg dumbbell
    Cardio Plan

    ● Frequency: 3-4 times a week


    ● Moderate Cardio: 20-30 minutes of jogging, cycling, or swimming
    ● HIIT: 2-3 times per week (15-20 minutes)

    Diet Plan

    Goal: Increase lean muscle with a focus on protein and balanced macros.

    1. Protein: 1.2-1.5 grams per kg body weight (72-95g per day).


    2. Carbohydrates: Moderate intake for workout fuel.
    3. Healthy Fats: Include sources like nuts, olive oil, and avocado.

    Sample Meal Breakdown:

    ● Breakfast: High-protein (e.g., eggs or Greek yogurt) + oats or whole-grain toast


    ● Lunch: Lean protein (chicken, fish) + complex carbs (rice, sweet potatoes) + veggies
    ● Snack: Protein shake or a handful of nuts + a piece of fruit
    ● Dinner: Lean protein (fish, chicken, legumes) + mixed veggies + moderate carbs

    Hydration: 2-3 liters of water daily.

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