Embarking on a fitness journey is a dynamic process, and the perfect workout plan is often a masterpiece that evolves over time.
In this blog post, I’m excited to share the meticulously tweaked routine that has become the cornerstone of my fitness journey, focusing predominantly on addressing my weak point—my arms.
Join me as we dissect each day of the week, unveiling a customized plan that blends strength, endurance, and sculpting exercises tailored to my unique needs.
Note: This Hybrid Workout Plan is tailored to me hence the increased arm frequency. If you are lacking in any certain body parts you can tweak this plan to achieve wanted results. Biking and Running also grow your legs insanely big. Following this plan will still gain you massive results but way bigger arms in the process 😎
Table of Contents
Monday: Building the Foundation with Bench 5/3/1 and Arm Blitz
Workout:
Bench: 5/3/1 Program
Incline Dumbells: 3 x 6-10
Tricep Rope Pushdowns: 3 x 6-10
Low Cable Flies: 3 x 8-12
Tricep Dip Machine: 3 x 6-10
Lateral Raises: 4 x 6- 10 | First set is high rep low weight then go heavy for the remaining 3
Barbell Shoulder Press: 3 x 6-10
Tuesday: Cardio and Core Balance
Workout:
Running: At least 30 Minutes at any pace
Cycling: At least 30 Minutes at any pace
Abs: A few sets of any workout
Wednesday: Back, Biceps, and Rear Delt Delight
Workout:
Weighted Pull-Ups: 3 x 6-10
Seated Cable Rows: 3 x 6-8
Dumbbell Curls: 3 x 6-10
T-Bar Rows: 3 x 6-10
Hammer Curls: 3 x 6-10
Cable Rear Delt Flies: 3 x 6-10
Wrist Curls: 2 x Complete Failure
Reverse Curls: 2 x Complete Failure
Thursday: Cardio Reload and Core Crunch
Workout:
Running: At least 30 Minutes at any pace
Cycling: At least 30 Minutes at any pace
Abs: A few sets of any workout
Friday: Shoulders Shine Bright and Triceps Triumph
Workout:
Barbell Shoulder Press: 3 x 6-8
Lateral Raises: 4 x 6-10 | First set is high rep low weight then go heavy for the remaining 3
Tricep Dip Machine: 3 x 6-10
Cable Rear Delt Flies: 3 x 6-10
Tricep Rope Pushdown: 3 x 6-10
Saturday: Cardio and Core Capstone
Workout:
Running: At least 30 Minutes at any pace
Cycling: At least 30 Minutes at any pace
Abs: A few sets of any workout
Sunday: Leg Day and Bicep Brilliance
Workout:
Hack Squats: 3 x 6-10
Leg Press 3 x 5-8
Dumbbell Curls: 3 x 6-10
Leg Extensions: 3 x 6-10
Hammer Curls: 3 x 6-10
Leg Curls: 3 x 6-10
Wrist Curls: 2 x Complete Failure
Reverse Curls: 2 x Complete Failure
Frequency Breakdown:
Chest: 1x a week
Triceps: 2x a week
Back: 1x a week
Biceps: 2x a week
Shoulders: 2x a week
Legs: 1x a week
Cardio: 3x a week
Forearms 2x a week
Conclusion:
This workout plan is a testament to the ongoing journey of self-discovery and improvement. Every tweak, every added set or rep, reflects my commitment to crafting a routine that not only addresses my weak points but also provides a holistic approach to fitness.
May this journey inspire you to create your own masterpiece, celebrating the evolution of strength, endurance, and aesthetic balance.
