Scribd Logo
Upload

Welcome to Scribd!

  • Body Building Routine

    Uploaded by

    Hammad -ullah
    38 views3 pages
    The document outlines a full body workout routine split across 5 days per week, with Monday focusing on back exercises like pull ups and rows, Tuesday on arms and abs, Wednesday on lower body exercises like squats and lunges, Thursday on shoulder exercises, and Friday on chest and more abs. It provides 3-4 exercises for each muscle group with set and repetition ranges. The routine ends with Saturday and Sunday as rest days.

    Original Description:

    body

    Copyright

    © © All Rights Reserved

    Available Formats

    DOCX, PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    Report this Document
    The document outlines a full body workout routine split across 5 days per week, with Monday focusing on back exercises like pull ups and rows, Tuesday on arms and abs, Wednesday on lower body exercises like squats and lunges, Thursday on shoulder exercises, and Friday on chest and more abs. It provides 3-4 exercises for each muscle group with set and repetition ranges. The routine ends with Saturday and Sunday as rest days.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as docx, pdf, or txt
    38 views3 pages

    Body Building Routine

    Uploaded by

    Hammad -ullah
    The document outlines a full body workout routine split across 5 days per week, with Monday focusing on back exercises like pull ups and rows, Tuesday on arms and abs, Wednesday on lower body exercises like squats and lunges, Thursday on shoulder exercises, and Friday on chest and more abs. It provides 3-4 exercises for each muscle group with set and repetition ranges. The routine ends with Saturday and Sunday as rest days.

    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 3

    Full Routine:

    Monday: Back

    Wide Grip Pull Ups 4 x 12-15 (Superset)

    Wide Grip Pulldowns 4 x 12-15

    Close Grip Pulldowns 4 x 12-15 (Superset)

    Close Grip Seated Rows 3 x 12-15

    Bent Over Rows 4 x 12-15

    Deadlifts 4 x 8-10

    Tuesday: Arms/Abs

    Triceps Dips 4 x 8

    Single Arm Triceps Pushdowns 3 x 10-12 (Each side)

    Skull Crushers 3 x 10-12

    EZ Barbell Curls 3 x 8-10

    Single Arm Dumbbell Curls 4 x 8-10 (Each side)

    Hammer Curls 3 x 8-10

    Sit-ups 4 x 50

    Side Obliques Twists 3 x 20 (Each side)

    Planks 3 sets to Failure

    Weighted Crunches 3 x 12-15

    Wednesday: Legs

    Squat 4 x 10

    Hack Squat 3 x 8-10

    Leg Press 3 x 12

    Single-leg Hamstring Curls 4 x 10-12

    Stiff-leg Lying Leg Curls 4 x 10-12

    Weighted Walking Lunges 3 x 10-12

    Seated Calf Raises 3 x 10-12 (Standing if no machine lol)

    Smith Machine Calf Raises 3 x 30

    Single-leg Calf Raises 4 x 20

    Thursday: Shoulders

    Side Lateral Raises 4 x 10-12

    Smith Machine Seated Military Press 4 x 8-15

    Straight Arm Front Raise 3 x 15

    Cable Rear Delts Raises 3 x 15

    Front Barbell Shrugs 3 x 12

    Rear Barbell Shrugs 3 x 12

    Friday: Chest/Abs

    Incline Barbell Press 4 x 10-12

    Flat Dumbbell Press 3 x 10

    Cable Flys 4 x 10-12

    Incline Dumbbell Flys 3 x 10

    Hanging Leg Raises 3 x Failure

    Abdominal Crunches 3 x 10

    Cable Woodchop 3 x 15-20

    Saturday: Off
    Sunday: Off

    You might also like