Weightlifting¶

Apps¶

• FitNotes - Gym workout log

Plan - Morning (Bodybuilding)¶

• 4 day full body workout with dumbbell and bench.
• Schedule
  • Monday - Workout A
  • Tuesday - Workout B
  • Wednesday - Rest
  • Thursday - Workout A
  • Friday - Workout B
  • Saturday - Rest
  • Sunday - Rest
• Time efficiency
  • Chest + Back
  • Leg + Shoulder

Warmup¶

• Push up
• Body weight squat

Workout A¶

• Dumbbell bench press 3x 8-15 (chest)
• Pullovers 3x 8-15 (back)
• Sitting or standing overhead press 3x 8-15 (shoulder)
• Bicep curl 3x 15-20 (biceps)
• Skull crusher or overhead extension 3x 15-20 (tricep)
• Rear delt files 3x 15-20 (shoulder)
• Lateral raises 3x 15-20 (shoulder)
• Front squat 3x 8-15 (leg)
• Romanian deadlift 3x 8-15 (leg)
• Calf raise 3x 15-20 (calf)

Workout B¶

• Overhead press 3x 8-15 (shoulder)
• Dumbbell row 3x 8-15 (back)
• Incline bench press 3x 8-15 (chest)
• Hammer curl 3x 12-20 (bicep)
• Tricep kickback 3x 15-20 (tricep)
• Rear delt files 3x 15-20 (shoulder)
• Lateral raises 3x 15-20 (shoulder)
• Lunges 3x 12-15 (leg)
• Front squat 3x 8-15 (leg)
• Calf raise 3x 15-20 (calf)