Weekly Workout 01
Kickstart the Year, Build Strength, Own Your Fitness.
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Day 1 – Chest + Triceps
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Day 2 – Back + Biceps
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Day 3 – Legs
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Day 4 – Shoulders + Core
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Day 5 – Full-Body Cardio + Conditioning
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Day 6 – Upper Body Pump
Day 1 – Chest & Triceps
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Barbell or Dumbbell Bench Press – 4x8–10
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Incline Dumbbell Press – 3x10–12
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Chest Press Machine or Push-Ups – 3x10–12
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Cable or Pec Deck Fly – 3x12
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Triceps Pushdown – 3x10–12
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Overhead Dumbbell Triceps Extension – 3x12
Day 2 – Back & Biceps
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Lat Pulldown or Assisted Pull-Up – 4x8–10
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Seated Cable Row – 3x10–12
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Dumbbell or Barbell Row – 3x8–10
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Straight-Arm Pulldown – 3x12
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Dumbbell Curl – 3x10–12
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EZ-Bar or Cable Curl – 3x12
Day 3 – Legs
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Barbell Back Squat or Leg Press – 4x8–10
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Romanian Deadlift – 3x8–10
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Walking Lunges – 3x12 each leg
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Leg Curl Machine – 3x12
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Leg Extension – 3x12
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Standing Calf Raise – 4x15
Day 4 – Shoulders & Core
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Dumbbell Shoulder Press – 4x8–10
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Lateral Raise – 3x12–15
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Front Raise (DB or Plate) – 3x12
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Rear Delt Fly (Machine or DB) – 3x12
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Plank – 3x30–60 sec
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Cable Crunch or Machine Ab Crunch – 3x12–15
Day 5 – Full-Body Cardio & Conditioning
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Treadmill, Bike, or Row Machine – 20–30 min
OR
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Circuit (3–4 rounds):
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Goblet Squat – 12
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Push-Ups – 10–15
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Dumbbell Row – 12 each arm
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Kettlebell or Dumbbell Deadlift – 12
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Rest 60–90 sec between rounds
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Day 6 – Upper Body Pump
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Incline Machine Press – 3x12
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Cable Row – 3x12
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Dumbbell Chest Fly – 3x12
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Lat Pulldown (Wide or Neutral) – 3x10–12
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Superset:
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Cable Triceps Pushdown – 3x12
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Cable or DB Curl – 3x12
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