This workout plan is a 3 days split workout plan, wich means you'll be doing it on monday, wednesday and friday. In between these days you have an active rest day wich you'll be doing a 30min of HIIT of your choice or just go for a walk or run. & Sunday is a total rest day.
You'll notice that you'll be working two muscle groups each day and in the workout you will be alternating exercises from a muscle group to other one so for example on monday wich is legs and shoulders day you do first a leg exercise and when you complete all the sets you go of to a shoulder exerise. I don't like doing to many exercise of a muscle group because if i do i don't have the energy to complete my next exercise unless i take a good amount of rest between but i think this routine is great because you rest a muscle group while you're working the other. So if you're used to doing these exercises try to take only minimal 60sec rest between each exercise.
I did not include how many sets or reps you have to do of each exercise. Because everyone have their own strength. Use the weight you're comfortable with and customize your sets and reps on your strength and goals.
You'll notice that you'll be working two muscle groups each day and in the workout you will be alternating exercises from a muscle group to other one so for example on monday wich is legs and shoulders day you do first a leg exercise and when you complete all the sets you go of to a shoulder exerise. I don't like doing to many exercise of a muscle group because if i do i don't have the energy to complete my next exercise unless i take a good amount of rest between but i think this routine is great because you rest a muscle group while you're working the other. So if you're used to doing these exercises try to take only minimal 60sec rest between each exercise.
I did not include how many sets or reps you have to do of each exercise. Because everyone have their own strength. Use the weight you're comfortable with and customize your sets and reps on your strength and goals.
Monday: Legs and shoulders day
1# Squat
2# Shoulder Press
3# Reverse Lunge
4# Lateral Raises
4# Calf Raises
5# Front Raises
6# Stiff Legged Deadlift
7# Push Press
8# Dumbell Swing Trough
9# Dumbell Shrugs
2# Shoulder Press
3# Reverse Lunge
4# Lateral Raises
4# Calf Raises
5# Front Raises
6# Stiff Legged Deadlift
7# Push Press
8# Dumbell Swing Trough
9# Dumbell Shrugs
Wednesday: Chest and Back Day
1# Bench Press
2# Kneeling One Arm Row
3# Bench Press (Neutril Grip)
4# Wide Row
5# Lying Fly
6# Twisting Bend To Opposite Foot
7# Straight Arm Pullover
8# Back Fly
2# Kneeling One Arm Row
3# Bench Press (Neutril Grip)
4# Wide Row
5# Lying Fly
6# Twisting Bend To Opposite Foot
7# Straight Arm Pullover
8# Back Fly
Friday: Biceps and Triceps Day
1# Two Arm Tricep Extension
2# Bicep Curls
3# Tricep Kickback
4# Hammer Curl
5# One Arm Tricep Extension
6# Inner Bicep Curls
7# Lying Tricep Extension
8# Seated Concentration Curl
2# Bicep Curls
3# Tricep Kickback
4# Hammer Curl
5# One Arm Tricep Extension
6# Inner Bicep Curls
7# Lying Tricep Extension
8# Seated Concentration Curl
Give it a try and let me know what you think:)