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  • Monday: Chest and Triceps: Thursday: Legs and Abs

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    Andrei Cherecheșu
    150 views1 page
    The document outlines a 4-day workout split consisting of chest and triceps on Mondays, back and biceps on Tuesdays, shoulders and abs on Wednesdays, and legs and abs on Thursdays. Each day includes 6-8 different exercises targeting the muscle groups for that day, with most exercises consisting of 3-4 sets of 8-12 reps or sets taken to failure.

    Original Description:

    Sala muschi nebunie foarte foarte frumos ce pot sa zic

    Original Title

    Program Sala

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    The document outlines a 4-day workout split consisting of chest and triceps on Mondays, back and biceps on Tuesdays, shoulders and abs on Wednesdays, and legs and abs on Thursdays. Each day includes 6-8 different exercises targeting the muscle groups for that day, with most exercises consisting of 3-4 sets of 8-12 reps or sets taken to failure.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as docx, pdf, or txt
    150 views1 page

    Monday: Chest and Triceps: Thursday: Legs and Abs

    Uploaded by

    Andrei Cherecheșu
    The document outlines a 4-day workout split consisting of chest and triceps on Mondays, back and biceps on Tuesdays, shoulders and abs on Wednesdays, and legs and abs on Thursdays. Each day includes 6-8 different exercises targeting the muscle groups for that day, with most exercises consisting of 3-4 sets of 8-12 reps or sets taken to failure.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as docx, pdf, or txt
    of 1

    Monday: Chest and Triceps

    Bench Press: 4 sets of 8-12 reps


    Incline Dumbbell Press: 4 sets of 8-12 reps
    Machine Flies: 3-4 sets of 8-12 reps
    Dips: 4 sets of reps to failure
    Tricep extensions (cable, straight bar): 4 sets of 8-12 reps
    Tricep extensions (cable , curved bar) 3 sets of 8-12 reps
    Skull Crushers : 3-4 sets of 8-12 reps

    Tuesday: Back and Biceps

    Wide Grip pullups: 4 sets to failure


    Deadlifts: 4 sets of 5-8 reps
    Lat Pulldowns: 3-4 sets of 8-10 reps
    Cable Rows: 3 sets of 8-12 reps
    DB curls: 4 sets of 8-12
    Close Grip Chinups: 4 sets of 8-12 reps
    Hammer Curls: 3 sets of 8-12 reps

    Wednesday: Shoulders and Abs

    Military Press: 4 sets of 8-10 reps


    Dumbbell Shoulder Press: 4 sets of 8-10 reps
    Lateral Raises: 4 sets of 8-10 reps
    Front Raises: 3 sets of 8-10 reps
    Situps: 4 sets to failure
    Crunches: 4- sets to failure
    Planks: 4 sets of failure

    Thursday: Legs and Abs

    Squats: 4 sets of 8-10 reps


    Leg Press: 3 sets of 8-10 reps
    Leg Curls: 3 sets of 8-12 reps
    Calf Raises (standing): 4 sets to failure
    Calf Raises (sitting): 4 sets to failure
    Ball Oblique twist: 4 sets to failure
    Leg raises: 3-4 sets to failure
    Bicycle Kicks: 3-4 sets to failure

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