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Weekly Workout Routine Guide

This document provides a weekly workout schedule spanning Sunday to Saturday. It includes details of targeted muscle groups and exercises for each day. Sunday focuses on back and biceps, with exercises like bent over rows and hammer curls. Monday is designated as a cardio day involving jogging. Tuesday targets legs with exercises like goblet squats and deadlifts after taekwondo class. The rest of the week includes full body workouts on various days with a mix of strength, cardio and bodyweight exercises, and abs on Friday. Saturday is designated as a rest day.

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dina yt
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172 views1 page

Weekly Workout Routine Guide

This document provides a weekly workout schedule spanning Sunday to Saturday. It includes details of targeted muscle groups and exercises for each day. Sunday focuses on back and biceps, with exercises like bent over rows and hammer curls. Monday is designated as a cardio day involving jogging. Tuesday targets legs with exercises like goblet squats and deadlifts after taekwondo class. The rest of the week includes full body workouts on various days with a mix of strength, cardio and bodyweight exercises, and abs on Friday. Saturday is designated as a rest day.

Uploaded by

dina yt
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY

Back & Biceps Cardio Day Leg Day Back 2 Upper Body Basketball and Abs Focused & Legs Rest ;)
Duration: 1 Hour 30 Min 1 Hour Jog [After taekwondo class.] Speed
Start at 11PM 5PM-6PM
Warm Up Warm Up Warm Up Warm Up Warm Up
15 Regular Push Ups Squats 1 Min Planks Run around court Planks 1 Min
10 Diamond 10x2 (20s rest) (15 Regular Push Ups for 5 rounds. Jog 4 Rounds
Scapular Pull Ups Leg Swings 10 Diamond) x2 20 Squats 30 Sit Ups
3x20 (30s rest) Calf Raises 2 Pull Ups 10 Diamond Push 20 Squats
25x2 Ups
During rest do planks
Some Stretches REPEAT 2X 1 Min Planks REPEAT 2X
REPEAT 2X
Attacking The Back 7.2KM Jog Quads & Glutes 70% Of The Arms SHOOT! Roti Purple
st nd rd
DB Bent Over Reverse Grip 1 & 2 & 3 Round 10 Goblet Squats – 8 DB Sumo 10 Triceps Pushdowns Each and every Reverse Crunches
Rows 3x10 (1min rest) - Aim to finish under Squats – 3 DB Front Squats (Using Pull Up Bar w failed attempt, drop 4x12
7 minutes for each REPEAT 7X Resistance Band) – 10 down and do 10 30 Sit Ups x3
round. Diamond Push Ups. Push Ups. (In between sets hold
DB Deadlift REPEAT 5X 30s plank w weights)
4th Round – 3x8 (1min rest) Continue shooting &
Single DB Two Arm Rows Sprint/Rest/Sprint DB Stiff Leg Deadlift (RDL’s) CORE playing for 30 10 Goblet Squats – 10
3x10 (1 min rest) 3x10 Leg Raises minutes. Leg Raises - 10 Sit Ups
Single Arm DB Rows 5th & 6th – Balance. 4x10 Repeat 5x
4x10 (no rest, both sides) Reverse Crunches Work on dribbling
Barbell Heavy Rows 3x10 (In between sets right after, dribble DB Deadlift 3x8
3x8 (1 min rest) do planks w weights) back and fourth (Do 30s of planks in
Around The World 30 Sit Ups x2 from one goal to between sets)
2xFailure another.
Biceps Finishing Off Burn Them. Extras Sweat More?
Hammer Curls 3x10 1 Min Planks x3 20 Continuous Squats 30s Planks w Weights 1 Min Planks 20 Squats x 2
Cross Over Curls 3x10 In between sets do 15 Calf Raises w Weights 15 Reg & Dia Push Ups Taekwondo Kicks cus
BB Curls 3x10 20 Calf Raises. 2 Pull Ups – 10 why not.
(1min rest) Scapular

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