This is a typical weekly plan if you want to focus on your upper body, particularly chest, arms and abs. You can change anything up to meet your requirements or daily schedule! Change your weekly plan every 4-6 weeks because muscles get bored, just like us. To access all the workouts, just go to the ‘Workouts’ section of this guide and click on the specific area you want to train. If you are a beginner, I recommend you to try out the exercises first, to see which you enjoy, and which ones you want to start off with.
Monday – Chest
1 upper chest workout, 1 middle chest workout, 1 lower chest workout, 3 sets of 12 push-ups or 1-3 sets of cable crossovers, 2 sets of 1 minute planks
Tuesday – Abs
3 sets of bodyweight/weighted 1-2 minute planks, 2 ab workouts of your choice
Wednesday – Isolating arm workouts
3 sets of 8-12 reps preacher curles, 3 sets of 8-12 reps concentration curles, and 3 sets of 8-12 reps, tricep extension with dumbbell
Thursday – Rest
Friday – Chest
(same routine as Monday)
Saturday – Low impact cardio/legs (optional but recommended)
25 min Walking, 3 sets of 12 reps of weighted squats, weighted lunges, weighted step-ups
1. What if I don’t have enough time to go to the gym?
Try to go to the gym at least twice a week to workout your chest, because chest workouts also target your arms and back. At home, you can do isolating arm workouts using any form of weights you have around and ab workouts can be done at home too.
2. Why do I workout my abs only once a week?
Remember, you are playing hard to get with muscles! In addition, every single workout you do for any body part targets your abs indirectly, so to avoid overtraining, once a week is enough. However, a great tip: Every other day, finish off your workout with 2 sets of 1 minute planks. This is to ‘condition’ them after wearing them out (think of it as a conditioner after you shampoo).
3. Why do I workout my legs if I’m concentrating on my upper body?
This is to hit more of your lowers abs. However, it is completely optional.
4. Why is cardio included? Do I have to do it to get results?
Cardio is an option, but I would recommend you to do it maybe once a week. That is because it is highly beneficial to your overall health. However, it is best kept to a minimum so it does not interrupt your muscle gains. Try HIIT or walking to keep you in shape. For more information on why is interrupts your muscle gains, visit the main FAQ page of this guide.
5. Why am I doing isolating arm workouts, and not compound?
Isolating arm workout hit your biceps, triceps or forearms with more concentration to prevent you from overtraining your chest which leads to a lack of results.