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Legs Rest After Set Rep Range: Monday & Friday Workout

The document outlines a 10-week workout program split into Monday, Wednesday, and Friday sessions. Each day targets different muscle groups through compound and isolated exercises like squats, overhead presses, and bicep curls. Exercise details like sets, reps, and rest periods are provided for each movement. The program is repeated over 10 weeks with weight and reps adjusted periodically for muscle growth.

Uploaded by

Arbiarso Wijatmoko
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© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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21 views9 pages

Legs Rest After Set Rep Range: Monday & Friday Workout

The document outlines a 10-week workout program split into Monday, Wednesday, and Friday sessions. Each day targets different muscle groups through compound and isolated exercises like squats, overhead presses, and bicep curls. Exercise details like sets, reps, and rest periods are provided for each movement. The program is repeated over 10 weeks with weight and reps adjusted periodically for muscle growth.

Uploaded by

Arbiarso Wijatmoko
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as ODS, PDF, TXT or read online on Scribd
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Set MONDAY & FRIDAY WORKOUT

Week 1
Monday

LEGS
Squats *
Squats *

REST AFTER SET REP RANGE Weight


3 mins
6 to 8
3 mins
6 to 8

CHEST
Decline Dumbbell Bench Press
Decline Dumbbell Bench Press

2 mins
3 mins

6 to 8
6 to 8

th

CALVES
Calf Raises
Calf Raises

2 mins
2 mins

6 to 8
6 to 8

th

ABS
Weighted Reverse Crunches
Weighted Reverse Crunches

2 mins
2 mins

6 to 8
6 to 8

th

SHOULDERS
Overhead Press
Overhead Press

2 mins
2 mins

6 to 8
6 to 8

2 mins
3 mins

6 to 8
6 to 8

2 mins
3 mins

6 to 8
6 to 8

2 mins
3 mins

6 to 8
6 to 8

TRAPS
Shrugs
Shrugs

2 mins
2 mins

6 to 8
6 to 8

WRISTS
DB Wrist Curl

Done!

6 to 8

1st
2nd
3

rd

th

5
6th
7
8th
9
10th

BICEPS
11th Seated Incline Dumbbell Curls
12th Seated Incline Dumbbell Curls
th

13
14th

LATS
Seated Cable Rows
Seated Cable Rows
TRICEPS

15th Tricep Cable Push Downs


16th Tricep Cable Push Downs
th

17
18th
19

th

* or Leg Presses

Reps

Week 2
Monday

Friday
Weight

Reps

Weight

Week 3
Monday

Friday
Reps

Weight

Reps

Weight

Friday
Reps

Weight

Reps

Week 4
Monday
Weight

Week 5
Monday

Friday
Reps

Weight

Reps

Weight

Week 6
Monday

Friday
Reps

Weight

Reps

Weight

Reps

Week 7
Monday

Friday
Weight

Reps

Weight

Week 8
Monday

Friday
Reps

Weight

Reps

Weight

Friday
Reps

Weight

Reps

Week 9
Monday
Weight

Week 10
Monday

Friday
Reps

Weight

Reps

Weight

Friday
Reps

Weight

Reps

Set WEDNESDAY WORKOUT


Wednesday

BACK (Overall)
Deadlifts
Deadlifts
Deadlifts

REST AFTER SET


3 mins
3 mins
3 mins

REP RANGE Weight


4 to 6
4 to 6
4 to 6

CHEST
Deep Dips*
Deep Dips*

2 mins
3 mins

6 to 8
6 to 8

LATS
One-Arm Dumbbell Rows
One-Arm Dumbbell Rows

2 mins
3 mins

6 to 8
6 to 8

SHOULDERS
Overhead Dumbbell Press
Overhead Dumbbell Press

2 mins
3 mins

6 to 8
6 to 8

2 mins
3 mins

6 to 8
6 to 8

TRICEPS
12th Cable Bent-Over Triceps Extensions2 mins
13th Cable Bent-Over Triceps Extensions3 mins

6 to 8
6 to 8

st

2nd
3rd
4th
5th
6

th

th

th

th

BICEPS
10 Concentration Curls
11th Concentration Curls
th

14

th

15

th

16th
17th

LEGS
Leg Presses
Leg Presses
Leg Extensions
Leg Curls

3 mins
3 mins
2 mins
Done!

6
6
6
6

to
to
to
to

8
8
8
8

* all the way to the bottom. Allow your elbows to flare out a little at the bottom. Don't perform t

Week 1
Wednesday
Reps

Week 2
Wednesday

Week 3
Wednesday

Week 4
Wednesday

Wednesday

Weight

Weight

Weight

Weight

Reps

Reps

t the bottom. Don't perform top few inches of the rep

Reps

Week 5
Wednesday
Reps

Week 6
Wednesday

Week 7
Wednesday

Week 8
Wednesday

Week 9
Wednesday

Weight

Weight

Weight

Weight

Reps

Reps

Reps

Reps

Week 10
Wednesday
Weight

Reps

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