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Strength Training Progress Tracker

The document contains a workout plan split into four days focusing on different muscle groups. It includes exercises, sets, reps and weight progression over four weeks. Each day focuses on biceps/triceps/forearms, legs, or back/chest/shoulders with various exercises listed along with target reps and starting weight for each set.

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venterindubai
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89 views1 page

Strength Training Progress Tracker

The document contains a workout plan split into four days focusing on different muscle groups. It includes exercises, sets, reps and weight progression over four weeks. Each day focuses on biceps/triceps/forearms, legs, or back/chest/shoulders with various exercises listed along with target reps and starting weight for each set.

Uploaded by

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

DAY 1 date date date date

BICEPS, TRICEPS & FOREARMS REPS WEIGHT WEEK 1 REPS WEEK 2 REPS WEEK 3 REPS WEEK 4 REPS
INCLINE DB CURLS RP X 3 12kg 15 12 10 15 12 10 15 12 10 14kg 14kg 14kg
ROPE TRICEP PUSHDOWN RP X 3 (90)kg 15 14 12 15 12 11 16 14 12 36kg (50)kg (70)kg
REST 45 SECONDS
SEATED HAMMER CURLS RP X 3 10kg 15 13 12 15 12 12 15 12 10 48kg 48kg kg
SEATED DIPS RP X 3 72kg 15 14 11 15 14 12 15 10 8 kg 12kg kg
REST 45 SECONDS
STANDING BARBELL CURLS RP X 3 25kg 15 12 kg 25kg 30kg
SEATED TRICEP DB OVERHEAD EXTENSION RP X 3 20kg kg 26kg kg
REST 45 SECONDS
BB WRIST FLEXION 20 X 3 15kg 15kg 15kg 15kg
DB WRIST FLEXION 20 X 3 6kg 10kg 15kg 15kg

DAY 2
QUADS, HAMSTRINGS & CALVES REPS WEIGHT WEEK 1 REPS WEEK 2 REPS WEEK 3 REPS WEEK 4 REPS
LEG EXTENSION- DROP SET 10 10 10 X 3 kg 67.5 76,5 85,5 kg 55kg kg -50 -45 -40
REST 45 SECONDS
BARBELL SINGLE LEG STEP UP 20 X 3 PER LEG 20kg 20 20 20 BWkg kg kg
REVERSE LUNGES 15 X 3 PER LEG
REST 45 SECONDS
WALL SQUAT HOLD RP X 3 kg 21 17 10 17 14 10 15 9 5 kg kg 30 17 15 30 20 17 30 16 12 kg
MACHINE HAMSTRING CURLS RP X 3 kg 20 18 12 15 13 9 16 10 6 kg 20 18 16 18 17 15 22 15 10 45kg 17 15 10 16 11 9 15 10 6 60 (7)kg 17 16 12 17 15 12 17 6
REST 45 SECONDS
INNER THIGH 15 X 3 NA 15 15 15 NA 64kg NA 16 16 16
REST 45 SECONDS
SEATED CALF RAISES RP X 3 kg 20 15 14 18 13 11 15 10 9 kg 60kg 20 15 12 20 15 13 20 15 60kg 16 15 12 16 12 10 17 15

DAY 3 date date date date

BACK, CHEST & SHOULDERS REPS WEIGHT WEEK 1 REPS WEEK 2 REPS WEEK 3 REPS WEEK 4 REPS
INCLINE SQUEEZE PRESS RP X 3 22kg 22 10 5 11 6 5 11 5 3 70kg 13 10 8 15 8 5 8 5 3 22kg 12 10 5 7 5 5 10 5 3 22kg 16 12 8 16 12 8 16 12 8
STANDING CABLE FLY'S RP X 3 10kg 20 16 11 15 11 10 15 9 9 kg 15 10 8 8 5 6 8 7 5 14kg 15 12 10 15 10 7 12 8 5 15kg 17 15 12 16 12 10 17 13 9
REST 45 SECONDS
INCLINE BENCH PRESS RP X 3 60kg 15 5 3 5 3 1 7 3 1 80kg 10 5 3 8 1 1 7 2 1 kg 60kg 6 3 2 6 3 2 6 2 0
INCLINE DB FLY'S RP X 3 12kg 12 8 6 4 3 3 7 3 1 12kg 15 10 9 10 8 7 15 8 3 kg kg 16 10 8 13 7 6
REST 45 SECONDS
LAT PULL DOWN RP X 3 52kg 15 8 6 60kg 15 12 (115)kg 16 10 8 16 10 8 16 10 8 kg
REST 45 SECONDS
ASSISTED PULL UPS RP X 3 kg 7 4 2 7 3 2 5 4 2
DB PULL OVERS RP X 3 kg NC kg kg kg
REST 45 SECONDS
BARBELL BEND OVER ROWS RP X 3 kg 15 11 10 kg 30kg 15 12 10 15 12 10 15 12 10 kg
UPRIGHT BARBELL ROWS 20 X 3 kg NC kg 20kg kg

DAY 4 date date date date

BICEPS, TRICEPS & FOREARMS REPS WEIGHT WEEK 1 REPS WEEK 2 REPS WEEK 3 REPS WEEK 4 REPS
ALTERNATING DB BICEP CURLS RP X 3 12kg 15 11 8 12 7 5 12 6 6 16kg 12 10 8 12 10 5 13 7 5 14kg 15 10 7 15 7 5 13 7 5 14kg 15 12 10
OVERHEAD TRICEP EXTENSION(ROPE) RP X 3 kg 22 17 12 12 10 8 13 5 4 22.5kg 20 16 15 20 15 12 20 16 12 (90)kg 16 14 12 20 15 10 20 15 7 (90)kg 17 15
REST 45 SECONDS
BAYESIAN CABLE CURLS RP X 3 5kg 16 14 9 18 12 10 18 15 12 7.5kg 17 15 12 17 15 13 17 15 12 (30)kg 17 16 13 17 15 12 kg
REST 45 SECONDS
PREACHER CURLS RP X 3 30kg 10 4 2 7 2 1 7 2 1 30kg 11 8 2 8 2 1 6 3 2 30kg 15 10 9 15 5 3 12 4 2 kg

BAR CABLE TRICEP PUSH DOWN RP X 3 (50)kg 17 12 7 12 8 7 15 8 6 (50)kg 18 15 12 18 15 12 17 11 7 (50)kg 18 13 8 13 12 10 15 12 kg


REST 45 SECONDS
BB WRIST EXTENSION 20 X 3 6kg kg kg kg
DB WRIST EXTENSION 20 X 3 10kg kg kg kg

DAY 5 date date date date

QUADS, HAMSTRINGS & CALVES REPS WEIGHT WEEK 1 REPS WEEK 2 REPS WEEK 3 REPS WEEK 4 REPS
LEG EXTENSION 40 X 3 32kg kg (30)kg kg
PILATES BALL HAMSTRING CURLS 40 X 3 32kg kg kg kg
REST 45 SECONDS
INNER THIGH MACHINE RP X 3 59kg 17.12.10 20.13.7 10.8.5 64kg 20.17.15 20.15.10 20.17.12 kg kg

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