Big Little Gains

Weekly Workout Plan

02/23-03/1/2025

Sunday

OFF

Monday

Chest

  1. Push ups (4×10)
  2. Bench press (40lbs 1×10, 45lbs 1×10, 55lbs 1×8, 60lbs 1×6)
  3. Dumbbell fly (10lbs 4×10)
  4. Dumbbell squeeze press (20lbs 4×8)

Tuesday

Arms (Biceps, Triceps)

  1. Barbell Bicep Curls
  2. Cable Curls
  3. Hammer Curls
  4. Waiter Curls
  1. Kickbacks
  2. Skullcrushers
  3. Pushdowns palms-up
  4. Pushdowns palms-down

Wednesday

LAGs

  1. Squats
  2. Lunges
  3. Calf raises
  4. Leg press
  5. Leg curls
  6. Leg extensions
  7. Hip thrusts
  8. Glute machine
  9. Planks
  10. Russian twists
  11. Oblique crunches
  12. Bicycle crunches
  13. Scissor kicks

Thursday

Back

  1. Lat pulldowns
  2. Cable rows
  3. Single arm pulldowns
  4. Bent over rows

Friday

Cardio / Maintenance

Saturday

OFF