What Areas to Workout on What Days?

A quick guide on what areas to workout and what days to do so.


Working out on Monday can be especially beneficial as it will set you up for success for the rest of the week. You can focus on different areas of the body on different days, and Monday is the perfect day to start. From cardio to core work, Monday is the perfect day to make your body stronger and healthier. Let’s look at what kind of workout you can do on Monday.


Monday is often reserved for chest workout as this muscle group can require a great load of stress and intensity during training. When thinking about chest exercises, think compound movements that combine multiple muscles. Using many different muscles will help you to gain overall strength more quickly and efficiently than if you were doing isolation exercises. Examples of good chest exercises are bench press, push-ups, and Arnold Presses. These exercises will help bring up your entire chest. Always do strict form to avoid any type of injury or strain on your body and make sure to challenge yourself with each exercise in order to get the results that you are looking for. Aim to complete 3-4 sets of 8-12 reps per exercise while striving for proper technique and control throughout the duration of the workout.


When it comes to strength training, it’s important to vary the muscles you work out in order to prevent injury to the same area. It is best to split up each muscle group into separate days of training. Thus,Monday is typically a great day to focus on your shoulders.

During this shoulder workout, aim to add a small amount of weight or work with resistance bands in order to stimulate muscle growth and build lean, toned muscles. Below are some exercises that you can do during your shoulder routine:
-Shoulder Press: Either use light dumbbells or a barbell and press weights above your head for 8-10 reps at a comfortable weight range for you.
-Lateral Raises: Stand with dumbbells in each hand and raise them up bending slightly at the elbows until they reach shoulder height and lower them back down again for 8-10 reps per arm
-Bent Over Raises: Bend down from your hips at a 45 degree angle with knees bent slightly then using dumbbells, bring both arms up towards the ceiling while keeping elbows slightly bent for 8-10 reps total
-Rear Delt Flyes: Attach resistance bands or use light dumbbells for this exercise and begin by bringing arms forward at chest level then pull them back so that arms feel tight when extended fully; perform 8-10 reps per arm

By evenly distributing workouts across the week and taking rest days as needed, you will be able to gradually build your own strength routine that fits into your schedule while also allowing ample rest time for each muscle group between workouts. Remember that gaining strength takes time and must be done systematically following an appropriate plan tailored specifically to your needs.


Monday is a great day to focus on your triceps. Triceps make up two-thirds of the arm muscles, so it’s important to give them some attention. Here are a few exercises that you can do to work your triceps specifically on Mondays:

-Tricep Dips: Begin in a seated position with your legs straight out in front of you and your hands firmly planted beside your hips. Slowly lower yourself until your elbows are at 90-degree angles then push back up, keeping your back straight throughout the movement.
-Tricep Pushups: Begin in a high plank position with the palms of your hands placed under the shoulders and the balls of your feet grounded into the floor. Bend both elbows to gently lower yourself towards the floor then press back up using only the triceps for power. Be sure to keep your core engaged throughout this exercise!
-Lying Tricep Extension: Lie down on a mat or bench with one dumbbell held in each hand while they are fully extended behind you shoulders. Gently begin coiling each elbow backwards while allowing each dumbbell to move downwards until they are stacked beneath each side of the head. Slowly pull it back up and repeat before swapping arms in order to target both sides equally.


On Tuesdays, you should focus on toning your muscles and increasing your strength. A great workout plan for Tuesdays would include exercises such as squats, deadlifts, shoulder presses, and lunges. Doing exercises that target multiple muscle groups is a great way to get an efficient workout. Additionally, utilizing various types of equipment such as weights, kettlebells, and resistance bands are an effective way to tone your muscles and grow in strength.


Strengthening the muscles of your back can help to improve posture, increase spinal stability, reduce the risk of lower-back injuries and decrease pain from ongoing issues. It’s important to know how to perform these exercises correctly and safely so you don’t cause any injury or excess strain to your back. When training your back, it’s best to focus on a few specific areas each week for optimal results.

Monday: Upper Back
Focus on exercises that involve pulling movements for your upper back such as rows and pulldowns. These will help strengthen your lats, traps, rhomboids and rotator cuff muscles. Ensure you are using the correct technique by first practicing with no weight and then progressing weight as you gain confidence with each exercise.

Wednesday: Lower Back
This is an area often neglected when it comes to training but is crucial if you’re wanting increased strength and avoiding injury in this area. Focus on strengthening exercises like deadlifts, hyperextensions and glute-ham raises which will target various lower back muscles while also engaging other posterior chain muscles such as glutes and hamstrings. These types of exercises should be performed slowly with a neutral spine posture in order to minimize risk of injury whilst still providing an effective workout for that area.

Friday:OverallBack Workout
Put together all your upper and lower back movements into one full workout session using machines for safety purposes or dumbbells for varied intensity techniques such as dropsets or supersets. When performing this session ensure you are focussing on using good form for each exercise in order to maximize efficacy whilst avoiding any strain on joints or ligaments which could lead to further complications down the line.


On Tuesdays, you may want to focus on building a stronger upper body. Working the biceps can help you improve the strength of your arms and shoulders, while providing a healthier balance between opposing muscle groups in your body. Some examples of exercises that exercise your biceps:

1) Barbell Curls – This strength training exercise requires you to grasp a barbell and hold it at arm’s length. While keeping your elbows close to your sides, curl the barbell up towards your chest, focusing on engaging and contracting the muscle of your upper arm (biceps). Slowly lower it back down to starting position and repeat for several sets for an effective bicep workout.

2) Dumbbell Alternating Curls – This exercise is similar to barbell curls but demands more stability and control since each arm is working separately. Start by standing with feet hip-width apart with a dumbbell in each hand held at arms’ length by your side. Contracting one arm at a time, curl the dumbbell up towards the shoulder until it reaches chest height before slowly lowering back down. Alternate between arms after each rep for improved bicep endurance through unilateral movements.

3) Hammer Curls – For this exercise maintain an upright posture while holding a pair of dumbells with palms facing towards one another and elbows kept close to ribs. Keeping movement slow and controlled, curl the weights up towards shoulder level until peak contraction is reached in biceps before pausing briefly before lowering them back down again in controlled movements for desired repetitions per set.

These are some effective exercises that target muscles in biceps region although you should always ensure variety within training programs so as not to plateau or risk injury from overtraining muscles such as these constantly without rest or variation between sets/weeks etc


For those looking to work their core on Tuesdays, there are a variety of exercises that can help build strength while toning the abdominal muscles. Core exercises should focus on multiple areas of the torso in order to get the best results. Some examples of exercises that should be done on Tuesdays when focusing on the core include planks, ab crunches and Russian twists.

Planks, a favorite exercise among those in physical fitness circles, are a great way to work out multiple parts of the core at once and offer an intense workout to those who complete it properly. To do a plank, place your elbows directly under your shoulders as you lay face down. You should then use your toes to support yourself and make sure your back is flat so that you’re essentially in a push-up position without moving or dropping any parts of yourself onto the ground. Hold it for at least 20 seconds and take deep breaths during it. Make sure to keep engaging your core muscles in order to improve technique and create better stability throughout your entire body during the hold.

Sit-ups or ab crunches can also help strengthen the muscles in your core by isolating them for an intense workout session. Choose an incline or decline bench for extra challenge if available (or desired). Slowly curl up toward one knee while keeping both shoulder blades off the ground; there shouldn’t be any jerking motions as you come forward with both hands clasped behind your head – this helps lessen strain on neck muscles.. Bring each knee up as far as possible while squeezing abs with maximum tension when reaching central apex before slowly lowering back down until legs touch ground again with each repetition completed correctly.

Finally, another exercise used to target specific muscles of the torso is called Russian twists: sit down with knees bent slightly higher than hips and feet firmly planted onto ground. Next cross arms over chest region before twisting body from left side all way through central prone position then finally rotate towards right side this motion simulates rowing motion plus engages obliques for intense calorie burn/toning results over time when done repeatedly 2-3 times per week (adding weight too if possible/desirable)


Wednesday can be the perfect day to focus on your glutes, hips, and legs with a workout. These areas of the body provide a great opportunity to work on strength and mobility with exercises like squats and lunges. Working on these parts of the body on Wednesday can provide great gains throughout the week and help you stay ahead in your fitness goals. Let’s explore some more ideas of what exercises you should be doing on Wednesdays.


On Wednesdays it’s time to work out your legs! Leg workouts are designed to help enhance an athlete’s strength, power, and endurance. Common leg exercises include squats, lunges, deadlifts, split jumps and calf raises. All of these can be done with free weights or machines; it’s a good idea to rotate between exercises to get maximum benefit.

Leg muscles need three sets of 8-12 repetitions for each exercise at a moderate weight. If you are inexperienced, it’s best to start with fewer reps and lighter weights until you develop your prowess. Aim for the goal of two leg days per week where the focus is always on the large muscles such as your glutes and quads before moving onto the smaller accompanying muscles like your calves or hamstrings.

To maximize recovery time between sets be sure to rest for 30 seconds or up to two minutes depending on how heavy the weight is that you are using. You should strive towards completing all of your sets within 45 minutes so that other muscle groups can also get their turn – looking after yourself helps you perform better in the long run!


On Wednesdays, glute exercises should be the main focus. Glutes are incredibly important for athletes to strengthen and develop because they are essential for propulsion when sprinting. Working the glutes strengthens the legs and helps forces generated in sprinting with more power. It’s important to remember that developing a strong posterior chain is essential for high performance in any sport or exercise. Glute exercises will also help reduce pain associated with low back and knee issues, which can arise from extensive training or overuse of certain muscle groups, due to incorrect form or posture.

Specific glute exercises that should be done on Wednesdays include barbell squats, barbell hip thrusts, single leg squats, step ups, donkey kickbacks and glute bridges. Make sure to include a good warm up before these exercises, such as a light jog or dynamic stretching routine as this will help prevent over stretching and/or straining muscles during the exercise routine. Additionally ensure you keep your form correct throughout the workout and keep an eye on your heart rate to ensure it does not exceed safe limits during intense sessions.


For many of us, our calves are often neglected when it comes to exercise. This is a mistake, as strong and toned calves help balance out the lower body, reduce risk of injury and look good in jeans!

On Wednesday, you’ll want to target your calves with a series of exercises specifically designed to train this hard-to-reach muscle group. The following exercises can be used alone or added on to other workouts.

For all exercises, focus on your technique. Move slowly and control your range of motion. If a weight is indicated, use it for added resistance.
– Standing Calf Raise – Use either just body weight or add dumbbells for increased resistance (3-4 sets of 10-15 repetitions)
– Donkey Calf Raises – Perform these on a bench with a partner spot for added resistance (3-4 sets of 10-15 repetitions)
– Seated Calf Raises – Use either just bodyweight or use the seated calf raise machine at the gym (3-4 sets of 10-15 repetitions)
– Step Ups – Place one foot on an elevated surface like a box or step and drive up while keeping your core engaged (2 sets of 8-12 repetitions on each leg). Focus on pressing through the heel as you drive up!

If you are consistent with these exercises throughout the week, you can expect an increase in calf size over time!


On Thursdays, it’s a great idea to focus on lower body exercises. The best exercises to include in your routine would be squats, lunges, and deadlifts. These exercises will help build strength, as well as helping you tone and sculpt your legs and glutes. Other exercises you can add in on Thursdays include calf raises, step-ups, and hip thrusts.


Working out your chest on Thursdays can help you effectively build muscle, boost strength and adopt a healthier lifestyle. A well-designed chest workout should focus on exercises that engage the larger pectoral muscles as well as the smaller stabilizing muscles in your chest and shoulder regions. This can include a combination of presses, flys, push-ups and pulls toName involved multiple joints or muscle groups rather than isolating just one area.

In general, with any workout routine it is important to make sure that all sessions should begin with some form of dynamic warm-up. This will prepare you for the more challenging exercises by helping to increase core temperature and improve range of motion for better joint health and functionality during your exercise routine.

An effective chest workout is best achieved when combined with other ancillary movements such as rows, lateral raises and tricep dips. For example, use 10-15 lb dumbbells for chest presses followed later by tricep dips using the same dumbbells for added intensity or incorporate bent over lateral raises alongside cable chest flys in order to create balance between pushing muscles (chest) and pulling muscles (back). Incorporating different variations of exercises allows you to target all portions of your chest including inner/outer pecs, lower portion of pecs or upper region of shoulders. By presenting different challenges each session with compound movements you can work different planes which helps reduce risk of injury while achieving muscular endurance gains along with potentially size gains or strength gains depending on accompanying program design.


For strengthening the muscles of the shoulders, there are several options to choose from. The best exercises for effectively targeting the shoulder muscles are ones that involve multi-joint and multi-muscle movements. Examples of such exercises can include the following:

-Overhead Press: This exercise works the muscles in your upper back, including your deltoids and upper trapezius. It can be done with a barbell, dumbbells or a resistance band.

-Pull Ups/Chin Ups: Pull ups and chin ups are great for working out both your back and shoulders. They require mostly strength and excellent grip power to perform. Make sure you use proper form while performing this exercise to maximize its effectiveness.

-Upright Row: This exercise works on all areas of your shoulders—the front, middle, or rear deltoid heads depending on which angle you use it at—and requires grip power as well as strength to complete successfully.

-Lateral Raise: This isolated movement will help strengthen those sides of your shoulder you commonly use for stability in a push up or bench press position. You should begin with light weights as these will really help fatigue those two small heads quickly during this movement.


The triceps constitute most of what people think of as the “back” of the arm. Developing strong and balanced triceps is essential for creating a well-proportioned and powerful upper body. Because they are larger, use multiple joints and have fewer stabilizing muscles than the biceps, they require more work to be done with heavier weights to build size and strength.

Thursday is an excellent day to train your triceps, as they tend to respond well to heavy weights after two days of rest. Most fitness experts suggest working out your triceps at least once per week on a specific day, or incorporating it into chest or shoulder workouts twice per week.

When beginning your routine for the triceps, keep in mind that you should do plenty of warm up sets before starting a heavy weight workout. This not only prepares the area but can help prevent injury during high-intensity exercises like weighted dips and close grip presses on a bench press machine. After warming up, you can begin working out with heavier weights for exercises such as seated French presses and lying cable extensions if available. Lower the weight slowly on each rep for higher intensity throughout your set. Finish off by stretching to help cool down this muscle group and prevent soreness later on in the week!


Friday is often the last day of the work week, and it can be difficult to find the motivation to work out. But regular exercise is key to staying in shape and feeling good, so it’s important to keep up with your routine. In this section, we will look at the best areas to focus on when it comes to working out on Friday. This will help you get the most out of your gym sessions and make sure that you’re ready to take on the weekend.


Exercising your back can be an important way to keep your body strong and healthy. While any exercise that involves the use of back muscles is beneficial, there are certain types of exercise that may be better suited for a specific day.

Monday: Start off your week with something light and restorative like yoga or Pilates. This gives you the perfect opportunity to focus on gentle stretching and lengthening your spine while also engaging the postural muscles in the back.

Tuesday: If you’re looking for a more high-intensity workout, circuit training is a great way to target multiple muscle groups at once. Including a mix of upper (rows and pull-ups) and lower body exercises (deadlifts and good mornings) in your routine will help create balance in both areas.

Wednesday: Work on strength training exercises like lat pulldowns, barbell bent over rows, shrugs, straight arm lateral raises, etc. Focus on proper form while using light to moderate weights as this will provide the best overall results. With strength training routines make sure to include reps between 8-15 per set while doing 2-3 sets per exercises depending on if it’s an isolation or compound exercise.

Thursday: Get creative with some alternate exercises such as wall climb variations or superman holds by lying flat prone in between sets od rowing movement variations or rear delt flyes/raises for more isolation movements for smaller muscles like arms etc.. Every other day focus mainly on different areas of stability within the same movement pattern so try alternating between rowing patterns (like standing cable rows).

Friday: Take time to get a good stretch after all those strengthening sessions from earlier in the week! Give yourself at least 15 minutes of deep body stretching targeting all major muscles groups including arms, legs, shoulders but especially those hard working back muscles!


When you are scheduling workouts for the week, it is important to plan dedicated days to focus on different muscle groups. For example, biceps can be worked on Fridays as part of a larger overall arm workout routine. Working out these muscles requires careful thought and consideration, as an improper routine can lead to injury or overworking.

When you’re crafting your biceps workout for Friday, be sure to include exercises that are suitable for the bicep muscle group. This includes exercises like dumbbell curls and barbell curls with various grip positions. Hammer curls and reverse curls may also be included in the routine if desired. Each exercise should be completed 3-4 sets with 8-12 repetitions each set in order to properly work out the muscles while ensuring they have time to recover afterwards. Be sure to vary your weight amounts not only between sets but also between exercises – this will keep your muscles guessing and help make sure that they’re consistently working hard throughout your workout session every Friday (or any other day).


Core muscles are responsible for supporting the body and maintaining posture while we carry out daily activities. They consist of the abdominal muscles, back muscles, and hip flexors. While all these muscle groups should be worked on a regular basis, certain areas can be targeted on different days for a more effective workout routine. On Fridays, you should focus on the following core exercises:

Crunches work your rectus abdominis (abs) and obliques to strengthen your midsection. When doing crunches, concentrate on contracting your abdominal muscles and squeezing your shoulder blades together. Try for two sets of 20 reps each with 30 seconds rest in between each set.

-Russian twists
Russian twists are great for toning up your obliques and strengthening your core. Sit up with legs bent in front of you and rotate from side to side while keeping the feet off the ground. Do two sets of 15 reps with 30 seconds rest in between each set.

Supermans target many muscle groups at once including shoulders, thighs, lower back and glutes as well as core stability. Lie face down on the floor and lift both arms simultaneously off the ground like you’re Superman flying through air. Hold it for 1-2 counts before returning to start position to complete one rep. Try two sets of 10 reps with 30 seconds rest in between each set


Saturday is the perfect day to focus on your biggest and most important muscle group. Whether that’s your legs, back, chest, or shoulders, it’s important to choose the right exercises and workouts to target these muscle groups. In this section, we’ll discuss which exercises you should do on Saturday to get the best results.


Saturday is the perfect day to hit up squats, as it can help relieve stress and tension that has built up in your body throughout the week. Some of the more common exercises for legs include squats, lunges, deadlifts, calf raises and leg press. These exercises will help strengthen and tone your glutes, hamstrings, quads and calves.

To get the best possible results when working out your legs on Saturday, you should focus on heavy, compound movements like squats and deadlifts. This will help engage more muscles at once to give you an efficient full-body workout that leads to greater gains in strength and endurance. Additionally, if done correctly using proper form and control of movement throughout the entire exercise rep range you will be targeting both muscle groups which helps burn more fat than just focusing on one area alone. Furthermore focusing on accessory work such as hamstring curls or raised feet calf raises with a lighter weight allow an increased range of motion so that these muscles too gain strength when worked out during Saturday leg workouts.


Glutes are the most important muscle group when it comes to overall strength, coordination, and health. Training your glutes provides numerous benefits, such as increased athletic performance, improved posture, stronger core stability, and increased power output. During the week it is important to target the glutes at least 2 days. On Saturdays or any other day where you have extra time and are feeling energetic, you should dedicate more focus on this area by performing heavier exercises with greater intensity than usual.

Some of the best exercises for targeting your glutes on Saturday include squats, lunges (both forward and reverse), hip thrusts, side-lying clamshells, cable kickbacks, step-ups with weight added (if you can manage), jump squats/box jumps/burpees/squat jumps for an added cardio boost. These exercises also work secondary muscles in your legs and hips such as your quadraceps and hamstrings so make sure you engage those muscle groups for a well rounded workout session. Remember to use proper form when doing these exercises in order to prevent injury.


Working your calves is an important part of creating a balanced body. Exercises to target the calves include, but are not limited to, calf raises and squats with calf raises.

When deciding what day to add calf exercises in your workout regimen, there are some best practices to keep in mind. First, be sure to have at least one full rest day per week so that you can give your muscles time to recover in between sessions. Secondly, if you’re doing intense workouts other days of the week (like leg or arm days), try not to also do intense exercises for the calves on that same day as it will likely put too much strain on your body. Therefore, Saturday makes for a great calf day given it’s typically after a scheduled rest day and before a Sunday rest day for most people.

When it comes down to exercising those calves on Saturday, there are plenty of options. Here are some suggested workouts:
-Calf Raises – Stand up with both feet flat on the ground and then raise up onto either just the balls of both feet or onto the toes of one foot while keeping the other one grounded. Release back down and repeat as many times as desired/able.
-Squats with Calf Raises – Perform a standard squat but add in an extra hop before standing all the way up which lifts both heels off the floor and engages your calf muscles even further.
-Jump Squats – Start standing still with feet hip width apart and lower into a deep squat position upon jumping explosively into the air with arms extended outwards above your head (both feet will leave from ground). When landing back down return again into low squat position before repeating again 10-15 times per set until finished


Sunday is the perfect day to take a break from your regular gym routine and focus on restorative activities. Whether you take a yoga class, go for a leisurely walk, or get a massage, Sunday is a great opportunity to give your body some well-deserved rest and relaxation. You can also focus on working out specific areas of your body that you may have neglected during the week. Let’s look at the benefits of working out specific areas of your body on Sundays.

Rest Day

It’s important to give your body the rest it needs throughout the week so that your muscles can recover and rebuild. Taking one or two days off from exercise each week is an important part of any workout routine and should be done on a regular basis. On your rest day, try engaging in non-strenuous activities, such as yoga, walking, and gentle stretching. This will help maintain muscle flexibility and reduce the risk of developing tension or injuries in your muscles. Taking a complete break from exercise will provide your body with ample time to recover and rebuild muscle tissues that were broken down during the prior workout session.

Checkout this video:

Similar Posts