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Fitness Weights Workout Card

This document is a fitness workout card that outlines a full-body strength training routine split into different muscle groups over 40 days. It provides exercises for each muscle group along with instructions to choose between similar exercises on certain days. The routine is split into sections for back and biceps, chest and triceps, thighs, shoulders and calves, and abs and neck. Each section lists specific exercises and indicates whether barbell, dumbbell, or other equipment should be used. Repetition numbers are left blank to be filled in to progress the routine over the 40-day period.

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morenojee
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372 views1 page

Fitness Weights Workout Card

This document is a fitness workout card that outlines a full-body strength training routine split into different muscle groups over 40 days. It provides exercises for each muscle group along with instructions to choose between similar exercises on certain days. The routine is split into sections for back and biceps, chest and triceps, thighs, shoulders and calves, and abs and neck. Each section lists specific exercises and indicates whether barbell, dumbbell, or other equipment should be used. Repetition numbers are left blank to be filled in to progress the routine over the 40-day period.

Uploaded by

morenojee
Copyright
© Attribution Non-Commercial (BY-NC)
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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Fitness Weights Workout Card Card date _____________ (card coverage 40 days of excercise)

Legend: ba = Barbell, be = Bench, du = Dumbell, pl = Weighting Plates, pu = Pull-up bar, ca = Cable, se = Seat
Muscle group Excercise Wt/Reps Wt/Reps Wt/Reps Wt/Reps Wt/Reps Wt/Reps Wt/Reps Wt/Reps
A Back & Biceps
1 Back (Lats) *Pull-up(pu),Underhand Chin-up(pu), *
2 Back (General) Bent-over Row(ba),Bent-over Row(du),Lying Row(du)
3 Back (General or Lats) Choose excercise 1 or 2
4 Biceps *Curl(ba),Curl(du), *
5 Brachialis Concentration Curl(du) x 3
6 Brachioradialis Hammer Curl(du) x 3
7 Wrist Flexors Wrist Curl(ba) x 3
B Chest & Triceps
1 Chest (General) *Bench Press(ba),Fly(du), *
2 Chest (Upper) *Incline Bench Press(ba),Incline Bench Press(du), *
3 Chest (General) *Bench Press(ba),Fly(du), *
4 Chest (Upper) *Incline Bench Press(ba),Incline Bench Press(du), *
5 Triceps Close Grip Bench Press(ba),Kickback(du),Triceps Ext.(se)
6 Triceps Close Grip Bench Press(ba),Kickback(du),Triceps Ext.(se)
7 Wrist Extensors Reverse Wrist Curl(ba) x 3
C Thighs
1 Quadriceps *Full Squat(ba),Squat(ba), *
2 Hamstrings Straight Leg Deadlift(ba) x 3
3 Quadriceps *Full Squat(ba),Squat(ba), *
4 Hamstrings Straight Leg Deadlift(ba) x 3
5 Quadriceps *Full Squat(ba),Squat(ba), *
6 Hamstrings Straight Leg Deadlift(ba) x 3
7 Hip Adductors Cable Hip Adduction(ca) x 3
D Shoulders & Calves
1 Deltoid (Front) Behind Neck Press(ba),Military Press(ba),Arnold Press(du)
2 Deltoid (Side) *Upright Row(ba),Raise(du), *
3 Deltoid (Front or Side) Choose excercise 1 or 2
4 Deltoid (Rear) *Rear Delt Row(ba),Rear Delt Row(du), *
5 Calves (Soleus) Seated Calf Raise(ba) x 3
6 Trapezius (Upper) Shrug(du) x 3
7 Trapezius (Upper) Reverse Calf Raise (du) x 3
E Abs & Neck
1 Abdominal *Hanging Leg-Hip Raise(pu),Incline Leg-Hip Raise(be), *
2 Neck Extensors Neck Extension(pl) x 3
3 Neck Flexors Neck Flexion(pl) x 3
4 Obliques Side Bend(du),Twisting Crunch(pl) x 2
5 Hip Adductors Cable Hip Adduction(ca) x 3
6 Hip Flexors *Lying Leg Raise(be),Hanging Leg(pu), *

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