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    Monday Thighs + ABS Tuesday

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    Renan Luiz Andrade Vital
    The document outlines a 5-day workout split consisting of different muscle groups each day: thighs and abs on Monday, chest and cardio on Tuesday, shoulders and abs on Wednesday, back and abs on Thursday, and arms and cardio on Friday. Each day includes 6 exercises targeting the main muscle groups for that day, performed as 3 sets of 8-12 repetitions with some variation between exercises. Cardiovascular exercises like sprints, mountain climbers, and jogging are also included several times per week.

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    Monday Thighs + ABS Tuesday

    Uploaded by

    Renan Luiz Andrade Vital
    19 views2 pages
    The document outlines a 5-day workout split consisting of different muscle groups each day: thighs and abs on Monday, chest and cardio on Tuesday, shoulders and abs on Wednesday, back and abs on Thursday, and arms and cardio on Friday. Each day includes 6 exercises targeting the main muscle groups for that day, performed as 3 sets of 8-12 repetitions with some variation between exercises. Cardiovascular exercises like sprints, mountain climbers, and jogging are also included several times per week.

    Original Description:

    Workout routine for different group of muscles each day.

    Original Title

    Isolated Training

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    The document outlines a 5-day workout split consisting of different muscle groups each day: thighs and abs on Monday, chest and cardio on Tuesday, shoulders and abs on Wednesday, back and abs on Thursday, and arms and cardio on Friday. Each day includes 6 exercises targeting the main muscle groups for that day, performed as 3 sets of 8-12 repetitions with some variation between exercises. Cardiovascular exercises like sprints, mountain climbers, and jogging are also included several times per week.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as xlsx, pdf, or txt
    19 views2 pages

    Monday Thighs + ABS Tuesday

    Uploaded by

    Renan Luiz Andrade Vital
    The document outlines a 5-day workout split consisting of different muscle groups each day: thighs and abs on Monday, chest and cardio on Tuesday, shoulders and abs on Wednesday, back and abs on Thursday, and arms and cardio on Friday. Each day includes 6 exercises targeting the main muscle groups for that day, performed as 3 sets of 8-12 repetitions with some variation between exercises. Cardiovascular exercises like sprints, mountain climbers, and jogging are also included several times per week.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as xlsx, pdf, or txt
    of 2

    Monday

    Barbell Full Squat


    Leg Press
    Leg Extension
    Leg Curls
    Barbell Lunges
    Barbell Deadlift

    Thighs + ABS
    3x8
    3x8
    3x8
    3x8
    3x8
    3x8

    Hanging Leg Raise


    Cross-Body Crunch

    Tuesday
    Flat Bench Press
    Incline Bench Press
    Decline Bench Press
    Cable Cross
    Butterfly
    Pullover
    Mountain Climber
    Sprints

    Decline weight Crunch


    Barbell Windmill Twist
    Bumbell Side Band

    Thursday

    Arms + Cardio

    Friday

    W Bar Curls
    Barbell Preacher Curl
    Concentration Curls
    triceps Pushdown
    bar Skull Crusher (Forehead)
    Dumbell Kickback

    3x8
    3 x 10
    3 x 12
    3x8
    3 x 10
    3 x 12

    Front Pull ups


    Chin ups
    Back Pull ups Machine
    Horiz. Triangle Row (seated)
    Saw row
    Bench Barbell Row
    Reverse Butterfly

    Burpee
    Mountain Climber
    Spider Push ups
    Revserse Spider Push ups
    Knee Touch
    Militar Pace
    Side Jumps

    Lower back
    90 degrees
    Elevation
    60 Degrees
    Fold up
    Cicling
    Fold up Alternated
    Side crunch

    Chest + Cardio

    Wednesday

    Shoulders + ABS

    3x10
    3x10
    3x10
    3x10
    3x10
    3x10

    Seated Bar Press (Back)


    Seated Military Press (Front)
    Side Lateral Raise
    Front Dumbell Raise
    Front Dumbell Shrug
    Upright Cable row

    3x8
    3x8
    3 x 10
    3 x 10
    3 x 10
    3 x 10

    3x

    Hanging Crunch
    Leg Raise
    Leg Kick Push
    Tower Crunch

    Lats + ABS

    Saturday

    Chest + Jogging

    3x8
    3x8
    3 x 12
    3 x 10
    3 x 10
    3 x 10
    3 x 10

    Inclined dumbell Fly


    Flat Barbell Drop set
    Up lift Cable cross
    Buterfly
    Paralell
    Push ups

    3x8
    3 x 10 Down
    3 x 10
    10/10/10 x 3

    Joogging
    3 x 10
    15 + 15 + 15 x 3
    3 x 10
    3 x 10
    3 x 10
    3 x 10

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