Revealed: The Ultimate Weekly Workout Routine I've Never Shared Before!

29/4/2024

A fitness journey is a deeply personal endeavour, one that requires dedication, perseverance, and a well-crafted plan. Today, I'm excited to share with you the inner workings of my weekly workout routine that I've meticulously developed over time to help me achieve my fitness goals. It's a routine that I've never shared before, a glimpse into the structure and methodology that keeps me motivated and moving forward.

Each week, I dedicate myself to a carefully balanced schedule that targets different muscle groups and promotes overall strength and endurance. Every session is a step towards progress and self-improvement.

What sets my routine apart is its versatility and adaptability. It's not just about following a set list of exercises—it's about listening to my body, pushing my limits when needed, and allowing for rest and recovery when necessary.

Monday & Thursday: Shoulders, Chest & Triceps

Seated Shoulder Press (4 Sets)

Set 1: 12 reps
Set 2: 10 reps
Set 3: 10 reps
Set 4: 8 reps

Bench Press (4 Sets)

Set 1: 12 reps
Set 2: 10 reps
Set 3: 10 reps
Set 4: 8 reps

Lateral Raises (4 Sets)

Set 1: 6 reps
Set 2: 6 reps
Set 3: 4 reps
Set 4: 3 reps

Tricep Extensions (4 Sets)

Set 1: 6 reps
Set 2: 4 reps
Set 3: 4 reps
Set 4: 3 reps

Tuesday & Friday: Back & Biceps

Alt Bicep Curls (4 Sets)

Set 1: 6 reps
Set 2: 6 reps
Set 3: 5 reps
Set 4: 4 reps

Upright Rows (4 Sets)

Set 1: 8 reps
Set 2: 8 reps
Set 3: 6 reps
Set 4: 5 reps

Shrugs (4 Sets)

Set 1: 10 reps
Set 2: 10 reps
Set 3: 8 reps
Set 4: 6 reps

Bent Over Rows (4 Sets)

Set 1: 8 reps
Set 2: 8 reps
Set 3: 6 reps
Set 4: 5 reps

Bent Over Fly's (4 Sets)

Set 1: 6 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 4 reps

Sunday & Wednesday: Legs

Squats (4 Sets)

Set 1: 8 reps
Set 2: 8 reps
Set 3: 6 reps
Set 4: 4 reps

Forward Lunges (4 Sets)

Set 1: 6 reps
Set 2: 4 reps
Set 3: 4 reps
Set 4: 3 reps

Goblet Squats (4 Sets)

Set 1: 12 reps
Set 2: 10 reps
Set 3: 10 reps
Set 4: 8 reps

Calf Raises (4 Sets)

Set 1: 14 reps
Set 2: 14 reps
Set 3: 12 reps
Set 4: 10 reps

Every Evening: Abs

Sit-Ups(4 Sets)

Set 1: 16 reps
Set 2: 14 reps
Set 3: 14 reps
Set 4: 10 reps

Sitting Twists (4 Sets)

Set 1: 8 reps
Set 2: 7 reps
Set 3: 7 reps
Set 4: 6 reps

Leg Raises (4 Sets)

Set 1: 16 reps
Set 2: 14 reps
Set 3: 14 reps
Set 4: 12 reps

Flutter Kicks(4 Sets)

Set 1: 10 reps
Set 2: 8 reps
Set 3: 8 reps
Set 4: 6 reps

Despite the controversy surrounding it, I've integrated a daily evening ab workout into my routine, defying conventional wisdom that suggests muscles need time to heal and grow. This nightly ritual has become an integral part of my evening routine, not just for physical fitness, but also for mental clarity and discipline. It may go against the grain, but sometimes, breaking the rules leads to the greatest rewards.

Remember, fitness is not just about looking good—it's about feeling good, inside and out. And with the right mindset and a solid plan in place, anything is possible. Here's to a healthier, happier you.

Revealed: The Ultimate Weekly Workout Routine I've Never Shared Before!

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