Weekly Resistance Workout Plan (5 Days)
Day 1 – PUSH/ PULL DAY CHEST/ARMS
-Barbell bench press
1. Set 20 reps warm up light weight
2. Set 15 reps 40 kg
3. Set 12 reps 60 kg
4. Set 8 reps 80 kg
5. Set 6 reps 100 plus kg it depend individual strength
-INCLINE BENCH PRESS
1. Set 20 reps warm up light weight
2. Set 15 reps 40 kg
3. Set 12 reps 60 kg
4. Set 8 reps 80 kg
5. Set 6 reps 100 plus kg it depend individual strength
-CABLE FLY/ MACHINE/DUMBELL
1. Set 20 reps warm up light weight
2. Set 15 reps 40 kg
3. Set 12 reps 60 kg
4. Set 8 reps 80 kg
5. Set 6 reps 100 plus kg it depend individual strength
-DECLINE DUMBBELL BENCH PRESS
1. Set 20 reps warm up light weight
2. Set 15 reps 40 kg
3. Set 12 reps 60 kg
4. Set 8 reps 80 kg
5. Set 6 reps 100 plus kg it depend individual strength
[BICEPS / TRICEP]
BARBELL CURL
1. Set 20 reps warm up light weight
2. Set 15 reps 20kg 2 times
3. Set 8 reps 30kg 2 times
PREACHER CURL
1. Set 20 reps warm up light weight
2. Set 15 reps 20kg 2 times
3. Set 8 reps 30kg 2 times
CABEL PULL DOWN
1. Set 20 reps warm up light weight
2. Set 15 reps 20kg 2 times
3. Set 8 reps 30kg 2 times
4. Set 8 reps 50kg plus more it depends on individual strength
OVERHEAD TRICEP EXTENSION
1. Set 20 reps warm up light weight
2. Set 15 reps 20kg 2 times
3. Set 8 reps 30kg 2 times
4. Set 8 reps 50kg plus more it depends on individual strength
RECOMMENDED CALVES
3 TIMES 15 REPS
DAY 2 PUSH PULL
BACK/SHOULDERS
- [PULL UPS]
1.set 5 to 10 res 3 times warm up
[DEADLIFT]
1. Set 20 reps warm up light weight
2. Set 15 reps 40 kg
3. Set 12 reps 60 kg
4. Set 8 reps 80 kg
5. Set 6 reps 100 plus kg it depend individual strength
[BARBELL ROW]
1. Set 20 reps warm up light weight
2. Set 15 reps 40 kg
3. Set 12 reps 60 kg
4. Set 8 reps 80 kg
5. Set 6 reps 100 plus kg it depend individual strength
[SEATED CABLE ROW]
1. Set 20 reps warm up light weight
2. Set 15 reps 40 kg
3. Set 12 reps 60 kg
4. Set 8 reps 80 kg
5. Set 6 reps 100 plus kg it depend individual strength
PULL DOWN
1. Set 20 reps warm up light weight
2. Set 15 reps 40 kg
3. Set 12 reps 60 kg
4. Set 8 reps 80 kg
5. Set 6 reps 100 plus kg it depend individual strength
SHOULDERS
[MILITARY PRESS]
1. Set 20 reps warm up light weight
2. Set 15 reps 20 kg
3. Set 12 reps 30 kg
4. Set 8 reps 40 kg
5. Set 6 reps 50 plus kg it depend individual strength
DUMBBEELLS FRONT RAISE
1. Set 20 reps warm up light weight
2. Set 15 reps 15 kg
3. Set 12 reps 20 kg 2 times
4. Set 8 reps 20kg
5. Set 6 reps 20plus kg it depend individual strength
CABEL LATERAL RAISE / MACHINE LATERAL RAISE
1. Set 20 reps warm up light weight
2. Set 15 reps 15 kg
3. Set 12 reps 20 kg 2 times
4. Set 8 reps 20kg
5. Set 6 reps 40plus kg it depend individual strength
BARBELL SHRUGS/DUMBBELLS
1. Set 20 reps warm up light weight
2. Set 15 reps 15 kg
3. Set 12 reps 20 kg 2 times
4. Set 8 reps 20kg
5. Set 6 reps 40plus kg it depend individual strength
ALONGSIDE CALVES AND ABS
LEGS
[BARBELL/HACK SQUAT]
1. Set 20 reps warm up light weight
2. Set 15 reps 40 kg
3. Set 12 reps 60 kg
4. Set 8 reps 80 kg
5. Set 6 reps 100 plus kg it depend individual strength
[LEG PRESS]
1. Set 20 reps warm up light weight
2. Set 15 reps 40 kg
3. Set 12 reps 60 kg
4. Set 8 reps 80 kg
5. Set 6 reps 100 plus kg it depend individual strength
[LEG EXTENSION]
1. Set 20 reps warm up light weight
2. Set 15 reps 40 kg
3. Set 12 reps 60 kg
4. Set 8 reps 80 kg
5. Set 6 reps 100 plus kg it depend individual strength
[HAMSTRING CURL]
1. Set 20 reps warm up light weight
2. Set 15 reps 40 kg
3. Set 12 reps 60 kg
4. Set 8 reps 80 kg
5. Set 6 reps 100 plus kg it depend individual strength
STANDING CALF RAISE
1. Set 20 reps warm up light weight
2. Set 15 reps 40 kg
3. Set 12 reps 60 kg
4. Set 8 reps 80 kg
5. Set 6 reps 100 plus kg it depend individual strength
ALONGSIDE WITH ABS
Day 4 – Rest / Active Recovery
• Light cardio (walking, cycling, swimming)
• Mobility/stretching/yoga
push pull legs active recovery then repeat .The main purpose of this program is to improve tendons strength ,joint stability and muscle tension .
