WEEKLY WORKOUT 05
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DAY 1 CHEST, SHOULDERS, TRICEPS
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DAY 2 BACK, BICEPS
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DAY 3 LEGS
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DAY 4 UPPER BODY VOLUME
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DAY 5 ARMS + SHOULDERS
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DAY 6 REST / ACTIVE RECOVERY
DAY 1
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Barbell Bench Press – 4x6
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Dumbbell Shoulder Press – 4x10
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Incline Dumbbell Press – 3x10
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Lateral Raises – 3x15
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Triceps Rope Pushdowns – 3x12
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Overhead Triceps Extension – 3x12
DAY 2
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Deadlifts – 4x6
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Pull-Ups or Lat Pulldown – 4x10
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Bent-Over Barbell Rows – 4x8
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Dumbbell Hammer Curls – 3x12
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Preacher Curls – 3x12
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Face Pulls – 3x15
DAY 3
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Barbell Squats – 4x8
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Romanian Deadlifts – 3x10
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Walking Lunges – 3x20 (10 per leg)
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Leg Press – 3x12
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Calf Raises – 4x20
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Leg Curls – 3x12
DAY 4
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Incline Bench Press – 3x10
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Cable Chest Flys – 3x15
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One-Arm Dumbbell Row – 3x10 each side
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Seated Row Machine – 3x12
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Shrugs – 3x15
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Push Ups (slow tempo) – 3 sets to failure
DAY 5
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Barbell Curls – 4x10
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Skull Crushers – 4x10
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Arnold Press – 3x12
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Concentration Curls – 3x12 each side
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Upright Rows – 3x12
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Triceps Dips – 3 sets to failure
DAY 6
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Optional: Light cardio, mobility, stretching, or a walk
