Workout Schedule by Rajan Singh

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Note: This workout schedule is good for people of age group 18-25.

Set is the number of times to do the same exercise. Rep is the time of repetition need to be done in each set. Rest for 1-2 minutes between sets and 2-3 minutes between exercise.

Monday: Shoulder and Biceps

Exercise Set Rep
Lateral Raise 3 12
Shoulder Press 3 8
Front Raise 3 12
Reverse Flies 3 12
Barbell Curl 4 10
Seated Curl 3 10
Cable Curl 4 10
Preacher curl 3 10
Concentration Curl 3 12

Tuesday: Upper chest and Triceps

Exercise Set Rep
Incline Barbell Press 4 12
Inclined Dumbbell Press 4 10
Butterfly 4 10
Decline fly 3 10
Tricep Push Down 3 12
Lying Tricep Extention 3 10
Close Grip Bench Press 3 10
Seated Tricep Press 4 10
Triceps Dips 4 10

Wednesday: Back and Biceps

Exercise Set Rep
Lat Pull Down 4 15
Seated Pully Row 4 12
T-bar Row 4 12
Dumbell Row 4 15
Biceps Curl 3 12
Preacher Curl 4 12
Hammer Curl 4 12
Seated bBarbellCurl 3 12

Thursday: Lower chest

Exercise Set Rep
Bench Press 4 15
Decline Bench Press 3 12
Decline Dumbbell Press 3 12
Chest Dip 4 10

Friday: Leg

Exercise Set Rep
Barbell Squat 4 12
Dumbell Lunges 4 12
Leg Press 3 12
Lying Leg Curl 3 13
Leg Extention 3 12
Standing Calf Raise 4 12

Saturday: Traps and Triceps

Exercise Set Rep
Single Arm Dumbell Upright Row 4 8
Shrug 4 12
Low Cable Face Pull 3 12
Close Grip Bench Press 3 12
Dumbell Overhead Press 3 10
Lying Tricep Extension 3 10
Tricep Push Down 4 10

This workout schedule is designed by Rajan Singh. You can follow him on Instagram

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