WORKOUT PLANNER (UPDATED) 🏋🏽
Let’s get fitness together? Follow the workout:
✅ Monday: Lower Body & Glutes
Squat – 4 sets of 8-10 reps
Bulgarian Split Squat – 3 sets of 8-10 reps (each leg)
Leg Press – 4 sets of 10-12 reps
Leg Extension – 3 sets of 12-15 reps
Adduction Machine – 3 sets of 12-15 reps
Dumbbell Goblet Squat – 3 sets of 10-12 reps
Dumbbell Calf Raise – 4 sets of 15-20 reps
Glute Bridge – 4 sets of 12-15 reps
✅ Tuesday: Chest & Triceps
Dumbbell Bench Press – 4 sets of 8-10 reps
Machine Pec Fly – 4 sets of 10-12 reps
Dumbbell Shoulder Press – 3 sets of 8-10 reps
Dumbbell Skullcrusher – 3 sets of 10-12 reps
French Press (Overhead Tricep Extension) – 3 sets of 10-12 reps
Lateral Raises – 3 sets of 12-15 reps
✅ Wednesday: Back & Biceps
Lat Pulldown – 4 sets of 8-10 reps
Lat Pulldown Reverse Grip – 3 sets of 8-10 reps
Row Machine – 4 sets of 10-12 reps
Pulldown with Plate – 3 sets of 10-12 reps
Dumbbell Shrugs – 4 sets of 12-15 reps
Biceps Curl – 3 sets of 10-12 reps
Hammer Curl – 3 sets of 10-12 reps
✅ Thursday: Lower Body & Hamstrings
Romanian Deadlift – 4 sets of 8-10 reps
Stiff Leg Deadlift – 3 sets of 8-10 reps
Bodyweight Reverse Lunge – 3 sets of 10-12 reps (each leg)
Seated Leg Curl – 4 sets of 10-12 reps
Standing Hip Abduction – 3 sets of 12-15 reps
Leg Press (Optional) – 3 sets of 10-12 reps
Dumbbell Calf Raise – 4 sets of 15-20 reps
✅ Friday: Shoulders & Abs
Dumbbell Shoulder Press – 4 sets of 8-10 reps
Lateral Raises – 3 sets of 12-15 reps
Dumbbell Shrugs – 4 sets of 12-15 reps
ABS Crunch Machine – 4 sets of 12-15 reps
Plank – 3 sets of 30-60 seconds
Leg Raises (optional) – 3 sets of 12-15 reps
✅ Saturday: Light cardio: swimming, walking, or cycling
Stretching / Mobility for 20-30 minutes
✅ Sunday: Rest or Light Cardio
This day is for full recovery, but if you feel like moving, you can do light cardio or stretch.
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Creating a structured workout routine is crucial for achieving fitness goals, whether you're looking to build muscle, lose weight, or improve overall health. This workout planner covers every major muscle group throughout the week, ensuring balanced development. On Monday, focus on lower body and glutes with exercises like squats and glute bridges, essential for adding strength and power. Tuesday targets the chest and triceps, featuring movements such as the dumbbell bench press and machine pec fly, both critical for upper body strength. The midweek workout on Wednesday is dedicated to back and biceps, incorporating varied pulling movements like lat pulldowns for a comprehensive pull workout. As you continue into Thursday, the lower body and hamstrings are targeted again with exercises like Romanian deadlifts, vital for overall leg strength and muscle endurance. Friday shifts focus to shoulders and abs, essential for core strength that supports all other workouts. Light cardio and stretching on Saturday and a rest day on Sunday promote recovery and prevent burnout, enhancing overall training effectiveness. Having a well-rounded routine is the key to sustainable results—add these workouts to your week and watch your performance improve! For more tips, don’t forget to follow this channel for updates on fitness techniques and nutrition advice.
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