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Weekly Workout and Meal Plan

The document outlines a 4-week workout plan that focuses on different muscle groups each day of the week. Week 1 works chest, back, and abs on Monday; shoulders, biceps, and triceps on Tuesday; legs, calves, and abs on Wednesday; and repeats the schedule. Weeks 2-3 follow the same routine. Week 4 repeats the schedule again. The document also includes a sample meal plan and descriptions of dumbbell shoulder exercises.

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sudheer7320_58503644
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180 views5 pages

Weekly Workout and Meal Plan

The document outlines a 4-week workout plan that focuses on different muscle groups each day of the week. Week 1 works chest, back, and abs on Monday; shoulders, biceps, and triceps on Tuesday; legs, calves, and abs on Wednesday; and repeats the schedule. Weeks 2-3 follow the same routine. Week 4 repeats the schedule again. The document also includes a sample meal plan and descriptions of dumbbell shoulder exercises.

Uploaded by

sudheer7320_58503644
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd

exercise

MON TUE WED THU FRI SAT


Shoulders, Shoulders,
Biceps, Biceps,
Chest, Back Legs, Calves, Chest, Back Legs, Calves,
WEEK ONE Triceps, Triceps,
and Abs Abs and Abs Abs
Forearms, Forearms,
Abs Abs
Shoulders, Shoulders,
Biceps, Biceps,
Chest, Back Legs, Calves, Chest, Back Legs, Calves,
WEEK TWO Triceps, Triceps,
and Abs Abs and Abs Abs
Forearms, Forearms,
Abs Abs
Shoulders, Shoulders,
Biceps, Biceps,
Chest, Back Legs, Calves, Chest, Back Legs, Calves,
WEEK THREE Triceps, Triceps,
and Abs Abs and Abs Abs
Forearms, Forearms,
Abs Abs
Shoulders, Shoulders,
Biceps, Biceps,
Chest, Back Legs, Calves, Chest, Back Legs, Calves,
WEEK FOUR Triceps, Triceps,
and Abs Abs and Abs Abs
Forearms, Forearms,
Abs Abs

Page 1
exercise
SUN

Rest

Rest

Rest

Rest

Page 2
meal
Meal 1 Meal 2 Meal 3 Meal 4 Meal 5 Meal 6

Page 3
meal
Meal 7

Page 4
Mon exe
Shoulder
Anterior deltoid Lateral deltoid Posterior deltoid
1) dumbbell standing lateral 1) dumbbell standing lateral 1) dumbbell standing lateral
Dumbbell
raise secondary raise primary raise secondary

1) Barbell shoulder press

Page 5

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