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  • 10 Week Workout

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    Anonymous iCFJ73OMpD
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    This 10-week workout plan outlines a full body routine split over 5 days per week, with cardio on Mondays, Wednesdays, and Fridays. The plan details specific exercises for each muscle group on different days, including chest, back, biceps, triceps, shoulders, forearms, legs, and calves. It also includes sets, reps, and cardio minutes for a 195-pound individual with an estimated 12% body fat.

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    This 10-week workout plan outlines a full body routine split over 5 days per week, with cardio on Mondays, Wednesdays, and Fridays. The plan details specific exercises for each muscle group on different days, including chest, back, biceps, triceps, shoulders, forearms, legs, and calves. It also includes sets, reps, and cardio minutes for a 195-pound individual with an estimated 12% body fat.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as XLS, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as xls, pdf, or txt
    436 views1 page

    10 Week Workout

    Uploaded by

    Anonymous iCFJ73OMpD
    This 10-week workout plan outlines a full body routine split over 5 days per week, with cardio on Mondays, Wednesdays, and Fridays. The plan details specific exercises for each muscle group on different days, including chest, back, biceps, triceps, shoulders, forearms, legs, and calves. It also includes sets, reps, and cardio minutes for a 195-pound individual with an estimated 12% body fat.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as XLS, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as xls, pdf, or txt
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    10 WEEK WORKOUT MONDAY CARDIO MINUTES CHEST Flat Bench Press Incline Bench Press Decline Bench Press

    Dumbbell Flys Dumbbell Pullover TRICEPS Tricep Extension Tricep Dip Tricep Bench Dip TUESDAY CARDIO MINUTES BACK One Arm Dumbell Row Seated Row Bent Over Barbell Row Lat Pull Down - Front BICEPS Standing Barbell Curl Dumbell Curl Straight Bar Curl Crunches WEDNESDAY CARDIO MINUTES THURSDAY CARDIO MINUTES SHOULDERS Machine Shoulder Press Dumbbell Reverse Fly Military Press Dumbbell Lateral Raise Dumbbell Shrugs FOREARMS Standing Wrist Curl Barbell Wrist Curl FRIDAY CARDIO MINUTES UPPER LEGS Squat Leg Extension Leg Curl CALVES Standing Calf Raise Ab Pull Downs Leg Raises SATURDAY/SUNDAY CARDIO MINUTES

    MON WEIGHT 195 CARDIO MIN SETS REPS 4 3 3 2 2 4 3 3 10,8,8,6 8,8,6 8,8,6 10 8 10,8,8,6 (AW) 10 8
    EST BF % 12

    0 1 0

    10

    3 3 3 3 3 3 3 4

    8 8 8 8 8 8 8 25

    3 3 4 3 3 4 4

    10 8 10 10 10 10 10

    5 3 3 4 4 4

    10,8,8,6,4 12 12 12 25 20

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