Weekly Workout Plan | Being That Guy

💪 MONDAY CHEST & BICEPS

CHEST

Push-ups – 100 reps (break into sets)

Dips – 4 sets

Normal Bench Press – 4 sets

Incline Bench Press – 4 sets

BICEPS

Dumbbell Bicep Curls – 4 sets

Hammer Curls – 4 sets

Barbell Bicep Curls – 8 reps

💡 Focus: Chest pump + bicep strength

💪 TUESDAY BACK & TRICEPS

BACK

Pull-ups – 8 sets

Barbell Rows – 6 sets

Dumbbell Rows – 6 sets

T-Bar Rows – 6 sets

TRICEPS

Lateral Pushdown (Close Grip) – 6 sets

Overhead Triceps Extension – 6 sets

Skull Crushers – 4 sets

💡 Focus: Back thickness + tricep definition

🦵 WEDNESDAY LEGS

Normal Squats – 2 sets

Dumbbell Squats – 2 sets

Barbell Squats – 4 sets

Romanian Deadlift – 4 sets

Leg Curls – 4 sets

Leg Press – 4 sets

Leg Extension – 4 sets

Calf Raises – 4 sets

💡 Focus: Strength + leg endurance

💪 THURSDAY UPPER CHEST & SHOULDERS

UPPER CHEST

Incline Bench Press – 4 sets

Push-ups – 100 reps

SHOULDERS

Overhead Press – 4 sets

Side Lateral Raises – 4 sets

Front Raises – 4 sets

Rear Delt Raises – 4 sets

Upright Rows – 4 sets

💡 Focus: Shoulder width + upper chest

💪 FRIDAY BACK & TRICEPS (VOLUME DAY)

BACK

Barbell Rows – 12 sets

T-Bar Rows – 6 sets

Dumbbell Rows – 5 sets

TRICEPS

Overhead Triceps Extension – 10 sets

Triceps Pushdown – 6 sets

💡 Focus: Endurance & muscle fatigue

🏃 SATURDAY CARDIO DAY

10 KM Run – Outdoor or treadmill (walk + jog combo allowed for beginners)

Optional Core – Sit-ups / Core variations: 200–500 reps

💡 Focus: Stamina, fat loss, mental toughness

🔁 SUNDAY REST / ACTIVE RECOVERY

Stretching

Light walk

Mobility work

⚡ WORKOUT TIPS ⚡

Rest 60–90 seconds between sets

Reduce weight if form breaks

Break reps into smaller sets if needed

Consistency > Intensity