WEEKLY SPLIT WORKOUT PLANS

WEEKLY SPLIT WORKOUT PLANS

October 23, 2019 19:24

Weekly Workout Plans For Upper Torso (Title)
Are you looking to add a serious amount of lean muscle in just 28 days? Roney Singh provides the best training plan with exact workout plan that pushes your body harder. The key to success is, getting out of the comfort zone and doing something new which you haven’t experienced before.

How the plan works?
Upper torso typically indicates the muscle group of chest and back. Therefore, you need to follow strict regime to strip off the body fat smartly. The weekly plans given here should be repeated thrice that makes the total regime for 28 days.
This four week plan is categorized in four sessions that can be ideally done on Monday, Wednesday, Friday and Saturday.

  • The session on Monday targets chest and back.
  • The session on Wednesday targets legs and shoulder.
  • The session on Friday targets chest and triceps.
  • The session on Saturday targets back and biceps.

Each workout plan consists of five exercises. The first two exercises are called superset and the final three moves are tri-set. For better discernment we have tagged the first couple of exercises as 1A and 1B (superset) and the final three exercises as 2A, 2B, and 2C (tri-set). Follow the reps and rest period of 1A along with 1B. This sequence should be repeated until all the sets of each move have been completed. Follow this regime for 2A, 2B and 2C.


Monday
Chest and Back
1A. Upper Torso Workout – Bench Press
8 Sets 8 Reps 30 sec Rest
1B. Bent Over Row
8 Sets 8 Reps 60 sec Rest
2A. Chin Up
3 Sets 6 Reps 20 sec Rest
2B. Inclined Fly
3 Sets 8 Reps 20 sec Rest
2C. Diamond Press Up
3 Sets 12 Reps 60 sec Rest

Wednesday
Legs and Shoulder
1A. Upper Torso Workout – Back Squat
8 Sets 8 Reps 30 sec Rest
1B. Overhead Press
8 Sets 8 Reps 60 sec Rest
2A. Barbell Split Squat
3 Sets 6 Reps on each side 20 sec Rest
2B. Barbell High Pull
3 Sets 8 Reps 20 sec Rest
2C. Lateral Raise
3 Sets 12 Reps 60 sec Rest

Friday
Chest and Triceps
1A. Upper Torso Workout – Bench Press
8 Sets 8 Reps 30 sec Rest
1B. Seated Dumbbell Overhead Press
8 Sets 8 Reps 60 sec Rest
2A. Hammer Grip Dumbbell Bench Press
3 Sets 6 Reps on each side 20 sec Rest
2B. Dumbbell Tricep Extension
3 Sets 8 Reps 20 sec Rest
2C. Diamond Press-Up
3 Sets 12 Reps 60 sec Rest

Saturday
Back and Biceps
1A. Upper Torso Workout – Pull Up
8 Sets 8 Reps 30 sec Rest
1B. Barbell Bicep Curls
8 Sets 8 Reps 60 sec Rest
2A. Chin-Up
3 Sets 6 Reps on each side 20 sec Rest
2B. Reverse Grip Bent Over Row
3 Sets 8 Reps 20 sec Rest
2C. Dumbbell Bicep Curls
3 Sets 12 Reps 60 sec Rest


If you are still confused or want to customize this regime consider call us without hesitation. We would be happy to help you.

RECENT POSTS

  • The Ultimate Abs Training Guide

    Firstly, a good physique, especially on a male, just doesn’t

  • How To Prevent Bench Press Injuries

    Bench press injuries are quite common. Prevention also becomes

Design & Developed by alphabusinessdesigns.com