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Monday - Fullbody Workout (Focus On PUSH Day)

Alrik's 1-month workout routine consists of 3 full-body workouts per week, 6 high-intensity cardio sessions, and 3 each of abs and core routines. The full-body workouts focus on push, pull, and lower body and include compound and isolation exercises for major muscle groups. Abs and core routines involve exercises like leg raises, planks, and side planks. Cardio is performed as interval training with 45 seconds of exercise and 15 seconds of rest. Rest periods between sets are 2-2.5 minutes for compound lifts and 1-1.5 minutes otherwise.

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Alrik Daniel Metrio
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366 views3 pages

Monday - Fullbody Workout (Focus On PUSH Day)

Alrik's 1-month workout routine consists of 3 full-body workouts per week, 6 high-intensity cardio sessions, and 3 each of abs and core routines. The full-body workouts focus on push, pull, and lower body and include compound and isolation exercises for major muscle groups. Abs and core routines involve exercises like leg raises, planks, and side planks. Cardio is performed as interval training with 45 seconds of exercise and 15 seconds of rest. Rest periods between sets are 2-2.5 minutes for compound lifts and 1-1.5 minutes otherwise.

Uploaded by

Alrik Daniel Metrio
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as DOCX, PDF, TXT or read online on Scribd
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Alrik workout routine for 1 month (fat loss and muscle gain)

3 full body workout, 6 high intensity cardio, 3 abs routine and 3 core routine.

Workout routine for the week

monday tuesday wednesday thursday friday saturday sunday


fullbody none fullbody none fullbody none rest
core abs core abs core abs
cardio cardio cardio cardio cardio cardio

Details in the workout

Monday – fullbody workout (focus on PUSH day)

Compound movement – flat bench press – 4 sets, 6-8 reps

Inclined dumbbell press – 4 sets, 10-12 reps

Isolation movement – cable chest flys – 5 sets, 12 reps

Shoulder movement – military press – 3 sets, 12 reps

Side delt raises – 3 sets, 12 reps

traps movement – barbell shrug – 3 sets, 12 reps

Back movement – pull ups – 3 sets, 8 reps

Arms movement super set – tricep cable push down + bicep dumbbell curl – 4 sets, 10 reps

Legs movement - Barbell squats – 4 sets, 12 reps

Calf raises body weight – 3 sets, 25 reps

Wednesday – fullbody workout (focus on PULL day)

Compound movement – pull ups – 4 sets, 10 reps

Barbell row – 4 sets, 10-12 reps

Isolation movement – dumbbell row – 3 sets, 12 reps

chest and shoulder movement – flat bench press – 3 sets, 12 reps

military press – 3 sets, 12 reps

rear delt flys + side delt raises – 3 sets, 12 reps

Arms movement super set – tricep dumbbell extension + bicep hammer curl – 3 sets, 10 reps

Legs movement - Barbell squats – 4 sets, 12 reps, Calf raises body weight – 3 sets, 25 reps
Friday – fullbody workout (focus on LOWER day)

Compound movement – barbell squat – 4 sets, 8-10 reps

Leg press or hack squat machine – 4 sets, 10-12 reps

Isolation movement – dumbbell lunges – 3 sets, 12 reps

Calf raises body weight – 5 sets, 25 reps

chest and shoulder movement – flat bench press – 3 sets, 12 reps

military press – 3 sets, 12 reps

rear delt flys + side delt raises – 3 sets, 12 reps

traps movement – barbell shrug – 3 sets, 12 reps

Arms movement super set – tricep rope cable pull down + bicep barbell curl – 3 sets, 10 reps

ABS – workout

leg raise – 10 reps

scissors kicks – 25 sec

Russian twist – 12 reps

Knee crunches – 12 reps

Continuous - 3 sets rest time 1 min

CORE – workout

Plank – 30-45 sec

Side plank (both) – 15-30 sec

3 sets, 1 min rest

CARDIO – workout

5 – 10 mins jumping jacks = 45 sec work, 15 sec rest, alam mon a yung style nayan

Rest time in the workout

Compound movements – 2:00-2:30 mins rest

Isolation movements – 1:00- 1:30 mins rest

And lahat ng mga next workout – 45-1:00 min rest

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