Weekly workout schedule

Weekly workout schedule:

• This schedule is designated for those who want to get cut, not bulking nor body mass.  
•  The time period may vary from one person to another and it depends on your current weight, but clear results will be visible in the 3rd month.
• All the exercises are based on 4 sets, 10-12 reps each. Any changes will be mentioned and clarified.
• Do moderate weight not too light, not too heavy. 
• Abdominal exercises are based on 40 reps for each exercise.

Day’s  number

Muscles

Exercises

Day 1

Chest + Abs(stomach)

Chest: Straight (Flat) bench dumbbells, incline dumbbells, dumbbell Fly, pushups (regular and diamond or triangle)

Abs:

Basic Crunches, Push Through,  90 degree Ankle Reach Leg Tuck, Left Side Crunches, Right Side Crunches

Day2

Lats(Back) +Forearms

Pull ups (wider and closer grip), Wide Grip Pull Down(2sets), Wide Grip Pull Down Behind the Neck (2sets),  Closer Grip Front Lat Pull down , superman exercise (3sest),  One arm row (3 sets)

Day3

Shoulders+ Traps + Abs(stomach)

Shoulders+ Traps:

 Side Dumbbell Lateral Raises,  Dumbbell Front Raise, Seated Dumbbell Shoulder press, Bent Over Dumbbell Fly, Dumbbell Shrugs

Abs:

Basic Crunches, Push Through,  90 degree Ankle Reach Leg Tuck, Left Side Crunches, Right Side Crunches

Day4

Biceps +legs

 Biceps:

Machine Preacher Curl, Hammer Curl, Side Curl, Incline Dumbbell Curl, Concentration Curls(peak)

Legs:

Dumbbell Squats, Lunges, Legs Extensions, Seated Leg Press.

Day5

Day off

Eat well and sleep at least 8 hours to recover.

Day6

Triceps+ Abs(stomach)

Triceps:

Rolling Dumbbell Extensions, Dumbbell Kickback, Straight Bar Push Down, Single Arm Seated Dumbbell, Dips.

Day7

Cardio

Treadmill ( 30 minutes)