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New Work Out Plan - 3months
September starts.
Table
Muscle
Name 2
Notes
Chest
A
Open
Back
B
Open
Shoulder/Abs
C
Open
Biceps and triceps
Open
Legs
D
Open
Rest
Open
Start again?
Open
There are no rows in this table
Important to have Chest spaced out from each other
Important to have 1 day break from Chest and Shoulder
Important to have Triceps after Chest not before.
New Equipments to buy
1 - Bar for Bands (more flexibility to work out with bands) (Better pulldown, squads, biceps curls)
2 - 2.5Kg Weight (For Dumbbell press)
3 - Mini Bands tubes? It could improve pulldown exercise and one arm exercises.
Chest - A
Exercise
Series
Rep
Weigh
Notes
Warm UP
Dumbbell Press
4
12/10/8/8
15/17/20/20
Middle Chest
Dumbbell Fly
4
10
15
Middle Chest
Dumbbell Press Inclined
4
12/10/8/8
15/15/17/17
High Chest
Cross Over Band
4
12
60lbs+20lbs
Lower Chest
Shoulder Press - Inclined Bench
3
10
8kg dumbbell?
Chest + Shoulder
Plank
3
1min
Core
Cardio
20min
There are no rows in this table
Back - B
Exercise
Series
Rep
Weigh
Notes
Warm up (straight arm pull down)
Pull Down - Band
4
14/10/10/10
60+40 bands
Use the first to wam up with ligther band.
Dumbbell Row (Lala)
4
12/10/8/8
15/17/17
Straight Arm Pull Down
4
40 bands
Dorsal Row Bar Band
(Need warm up)
4
10
Elbow line of Shoulder
Plank
Cardio
20min
There are no rows in this table
Shoulder/Abs - C
Exercise
Series
Rep
Weigh
Notes
Warm up
Lateral Raise
4
10
8kg dumbbell
One Arm Lateral Raise (Band)
4
10
10lbs
Buy Mini Band!
Reverse Fly Band(Bench)
4
10
Keep Chest on the Bench sitted position or inclined
Front Raise (Band/Dumbbell)
8kg dumbbell?
Shrugs Dumbbell
4
12
Abs?
Cardio
20min
There are no rows in this table
Biceps/Triceps - E
Exercise
Series
Rep
Weigh
Notes
Image
Warm up
Biceps Curl
4
12/10/8/8
10kg each
One Arm Dumbbell Curl
4
12/10/8/8
8kg dumbbell
Biceps Hammer
4
12/10/8/8
8kg then 10kg
Triceps Pulley Band
4
10
40lbs band
High Pulley Overhead Triceps Extension
3
15
Hold 1-2 Seconds when extended
One arm Triceps Dumbbell Extension
3
12
Lower a bit weight for more reps. 8kg Dumbbell
Triceps Pushup
3
20
Focus on Reps.
Cardio
20min
There are no rows in this table
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