WEIGHT TRAINING PLAN
Friday (Chest+Traps)
Sets
Barbell Bench Press
4
Flat Dumbbell Fly
4
Incline Bench Press
4
Incline Dumbbell Fly
4
Pec Deck Fly
3
Flat Dumbbell Press
3
Incline Dumbbell Press
3
Note: 4 sets of 12, 10, 8, 6 reps
Saturday
(Back+Forearms)
Lat Pull Down
One Arm Row
Reverse Grip Pulldown
Barbell Row
Close Grip Pulldown
Seated Cable Row
Monday
(Shoulders+Traps)
Shoulder Press
Front Raises
Lateral Raises
Kettlebell Upright Row
Machine Rear Flyes
Sets
Week 1
Weight
Week 1
Weight
3
4
3
4
3
4
Sets
4
3
3
4
3
Sets
4
4
4
4
3
3
3
Sets
Week 2
Weight
Week 2
Weight
4
4
4
4
3
4
Week 1
Weight
Sets
4
3
3
4
3
Sets
4
4
4
4
3
3
3
Sets
Week 3
Weight
Week 3
Weight
4
4
4
4
3
4
Week 2
Weight
Sets
4
3
3
4
3
Sets
4
4
4
4
3
3
3
Sets
Week 4
Weight
Week 4
Weight
4
4
4
4
3
4
Week 3
Weight
Sets
4
3
3
4
3
Week 4
Weight
Tuesday (Legs)
Squats
Walking Lunges
Hamstring Pullback
Leg Raise Machine
Adduction Machine
Abduction Machine
Calf Press
Wednesday
(Arms+Forearms)
Hammer Static Curls
Machine Triceps Dips
Cable Curls
V-Bar Pushdown
Dumbbell Curls
Straight Bar Pushdown
5-Day Split Program:
Friday: Chest
Saturday: Back
Sunday: Rest
Monday: Shoulders
Tuesday: Legs
Wednesday: Arms
Thursday: Rest
Sets
4
4
3
3
3
3
3
Sets
4
4
3
3
3
3
Week 1
Weight
Week 1
Weight
Sets
4
4
3
3
3
3
4
Sets
4
4
3
3
3
3
Week 2
Weight
Week 2
Weight
Sets
4
4
3
3
3
3
4
Sets
4
4
3
3
3
3
Week 3
Weight
Week 3
Weight
Sets
4
4
3
3
3
3
4
Sets
4
4
3
3
3
3
Week 4
Weight
Week 4
Weight