Workout Routine

Weekly Workout Rotation

by BigMan189

Workouts

Biceps/Triceps/Shoulders/Abs/Cardio

seated curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
4
–
–
10
60 sec

seated curl

4 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
4
–
–
10
60 sec
5
–
–
10
60 sec

hammer curl

5 sets

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
4
–
–
10
60 sec

seated shoulder press

4 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
4
–
–
10
60 sec
5
–
–
10
60 sec

tricep pushdown

5 sets

reverse curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
4
–
–
10
60 sec

reverse curl

4 sets

ab wheel

Set
Reps
Rest time
1
10
60 sec
2
10
60 sec
3
10
60 sec
4
10
60 sec

ab wheel

4 sets

plank

Set
Time
Rest time
1
60 sec
60 sec
2
60 sec
60 sec
3
60 sec
60 sec
4
60 sec
60 sec

plank

4 sets

side plank

Set
Time
Rest time
1
60 sec
60 sec
2
60 sec
60 sec
3
60 sec
60 sec
4
60 sec
60 sec

side plank

4 sets

Chest/Back/Cardio

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec
3
–
–
8
60 sec
4
–
–
8
60 sec

bench press

4 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec
3
–
–
8
60 sec
4
–
–
8
60 sec

incline bench press

4 sets

incline reverse fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec
3
–
–
8
60 sec
4
–
–
8
60 sec

incline reverse fly

4 sets

dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
4
–
–
10
60 sec

dip

4 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec
3
–
–
8
60 sec
4
–
–
8
60 sec

seated cable row

4 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec
3
–
–
8
60 sec
4
–
–
8
60 sec

lat pulldown

4 sets

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec
3
–
–
8
60 sec
4
–
–
8
60 sec

pullup

4 sets

ab wheel

Set
Reps
Rest time
1
10
60 sec
2
10
60 sec
3
10
60 sec
4
10
60 sec

ab wheel

4 sets

plank

Set
Time
Rest time
1
60 sec
60 sec
2
60 sec
60 sec
3
60 sec
60 sec
4
60 sec
60 sec

plank

4 sets

side plank

Set
Time
Rest time
1
60 sec
60 sec
2
60 sec
60 sec
3
60 sec
60 sec
4
60 sec
60 sec

side plank

4 sets

Legs/Abs/Cardio

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec
3
–
–
8
60 sec
4
–
–
8
60 sec

squat

4 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec
3
–
–
8
60 sec
4
–
–
8
60 sec

romanian deadlift

4 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec
3
–
–
8
60 sec
4
–
–
8
60 sec

leg press

4 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec
3
–
–
8
60 sec
4
–
–
8
60 sec

calf raise

4 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec
3
–
–
8
60 sec
4
–
–
8
60 sec

leg curl

4 sets

Leg raises

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec
3
–
–
8
60 sec
4
–
–
8
60 sec

Leg raises

4 sets

ab wheel

Set
Reps
Rest time
1
10
60 sec
2
10
60 sec
3
10
60 sec
4
10
60 sec

ab wheel

4 sets

plank

Set
Time
Rest time
1
60 sec
60 sec
2
60 sec
60 sec
3
60 sec
60 sec
4
60 sec
60 sec

plank

4 sets

side plank

Set
Time
Rest time
1
60 sec
60 sec
2
60 sec
60 sec
3
60 sec
60 sec
4
60 sec
60 sec

side plank

4 sets