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Home / Weekly Workout Plan

Weekly Workout Plan

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Weekly Workout Plan

Professional training schedule designed by Barbell Life Fitness Unisex Gym experts

Monday - Back / Biceps

Back Exercises

  • Lat pull front back
  • Deadlift
  • Single Arm Rowing
  • Hyper Extension

Bicep Exercises

  • B-Curl
  • Dumble Curl
  • Hammer Curl
  • Spider Curl
  • Concentration

Tuesday - Shoulders / Thighs

Shoulder Exercises

  • Military press front
  • Dumble press
  • Arnold press
  • Lateral Raise
  • Shrugs

Leg Exercises

  • Squats
  • Extension
  • Curl
  • Press
  • Lunges

Wednesday - Chest / Triceps

Chest Exercises

  • Flat Bench
  • Incline Bench
  • Decline Bench
  • Cable fly
  • Pull over

Tricep Exercises

  • Skull Crusher
  • Single Arm
  • Both Arm
  • Press Down
  • Rope Pull Down

Thursday - Back / Biceps

Back Exercises

  • Bend over Rowing
  • Cable Raise Lats
  • Seated Rowing
  • Back Butterfly
  • Hyper Extension

Bicep Exercises

  • Cable Curl
  • Cable Concentration
  • Preacher Bench Table with Rod
  • Barbell Curl
  • Incline Dumble Curl

Friday - Shoulder / Legs

Shoulder Exercises

  • Military press Back
  • Front Raise
  • Face pull
  • Up Ride Row
  • Barbell Shrugs

Leg Exercises

  • Sumo Squats
  • Hamstring
  • Walking Lunges
  • Calf Raise
  • Smith Hack Squats

Saturday - Chest / Triceps

Chest Exercises

  • Flat / Incline / Decline Dumble
  • Butterfly
  • Incline Close Dumble Press

Tricep Exercises

  • Over Head Cable
  • Reverse Press Down
  • Kick Back
  • Back Dips
  • Tricep Dips

Training Notes:

• Always warm up for 10-15 minutes before starting your workout

• Maintain proper form to prevent injuries

• Rest for 60-90 seconds between sets

• Stay hydrated throughout your workout

• Include stretching and cool down after each session

• Sunday is rest day for recovery