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New Work Out Plan - 3months
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New Work Out Plan - 3months

September starts.
Table
Muscle
Name 2
Notes
1
Chest
A
Open
2
Back
B
Open
3
Shoulder/Abs
C
Open
4
Biceps and triceps
​
Open
5
Legs
D
Open
6
Rest
​
Open
7
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
1
Warm UP
​
​
​

2
Dumbbell Press
4
12/10/8/8
15/17/20/20
Middle Chest
3
Dumbbell Fly
4
10
15
Middle Chest
4
Dumbbell Press Inclined
4
12/10/8/8
15/15/17/17
High Chest
5
Cross Over Band
4
12
60lbs+20lbs
Lower Chest
6
Shoulder Press - Inclined Bench
3
10
8kg dumbbell?
Chest + Shoulder
7
Plank
3
1min
​
Core
8
Cardio
​
20min
​

There are no rows in this table
⁠
Back - B
Exercise
Series
Rep
Weigh
Notes
1
Warm up (straight arm pull down)
​
​
​

2
Pull Down - Band
4
14/10/10/10
60+40 bands
Use the first to wam up with ligther band.
3
Dumbbell Row (Lala)
4
12/10/8/8
15/17/17

4
Straight Arm Pull Down
4
​
40 bands

5
Dorsal Row Bar Band (Need warm up)
4
10
​
Elbow line of Shoulder
6
Plank
​
​
​

7
Cardio
​
20min
​

There are no rows in this table
⁠
Shoulder/Abs - C
Exercise
Series
Rep
Weigh
Notes
1
Warm up
​
​
​

2
Lateral Raise
4
10
8kg dumbbell

3
One Arm Lateral Raise (Band)
4
10
10lbs
Buy Mini Band!
4
Reverse Fly Band(Bench)
4
10
​
Keep Chest on the Bench sitted position or inclined
5
Front Raise (Band/Dumbbell)
​
​
8kg dumbbell?

6
Shrugs Dumbbell
4
12
​

7
Abs?
​
​
​

8
Cardio
​
20min
​

There are no rows in this table
⁠

Biceps/Triceps - E
Exercise
Series
Rep
Weigh
Notes
Image
1
Warm up
​
​
​

2
Biceps Curl
4
12/10/8/8
​
10kg each
3
One Arm Dumbbell Curl
4
12/10/8/8
​
8kg dumbbell
images.jpeg
4
Biceps Hammer
4
12/10/8/8
​
8kg then 10kg
5
Triceps Pulley Band
4
10
​
40lbs band
6
High Pulley Overhead Triceps Extension
3
15
​
Hold 1-2 Seconds when extended
7
One arm Triceps Dumbbell Extension
3
12
​
Lower a bit weight for more reps. 8kg Dumbbell
8
Triceps Pushup
3
20
​
Focus on Reps.
9
Cardio
​
20min
​

There are no rows in this table
⁠

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