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  • Flex-Built Challenge: Presented by

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    akberbinshowkat
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    This document outlines a workout routine that focuses on different muscle groups over one week. On day one, exercises target the thighs and hamstrings, including leg extensions, squats, hack squats, and leg presses. Day two focuses on the back and biceps, with exercises such as lat pulldowns, t-bar rows, and standing barbell curls. Day three works the chest and triceps, with incline presses, seated presses, flyes, and tricep extensions. The final day targets shoulders and calves, incorporating exercises like standing power presses, lateral raises, and seated calf raises. The routine provides sets and repetition ranges for each exercise.

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    week 1

    Original Title

    Week1

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    This document outlines a workout routine that focuses on different muscle groups over one week. On day one, exercises target the thighs and hamstrings, including leg extensions, squats, hack squats, and leg presses. Day two focuses on the back and biceps, with exercises such as lat pulldowns, t-bar rows, and standing barbell curls. Day three works the chest and triceps, with incline presses, seated presses, flyes, and tricep extensions. The final day targets shoulders and calves, incorporating exercises like standing power presses, lateral raises, and seated calf raises. The routine provides sets and repetition ranges for each exercise.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    61 views1 page

    Flex-Built Challenge: Presented by

    Uploaded by

    akberbinshowkat
    This document outlines a workout routine that focuses on different muscle groups over one week. On day one, exercises target the thighs and hamstrings, including leg extensions, squats, hack squats, and leg presses. Day two focuses on the back and biceps, with exercises such as lat pulldowns, t-bar rows, and standing barbell curls. Day three works the chest and triceps, with incline presses, seated presses, flyes, and tricep extensions. The final day targets shoulders and calves, incorporating exercises like standing power presses, lateral raises, and seated calf raises. The routine provides sets and repetition ranges for each exercise.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    of 1

    Thighs and Hamstrings

    Back and Biceps

    EXERCISE

    SETS

    REPS

    EXERCISE

    SETS

    REPS

    Leg Extension
    (plus warmup)

    4
    4

    1520
    812

    Lat Pulldown
    (warmup)

    1520

    Squat
    (plus warmup)

    23
    4

    1520
    812

    Lat Pulldown

    812

    Hack Squat

    812

    T-bar Row

    812

    High-stance
    Leg Press
    (plus warmup)

    1520

    Low Pulley Row


    (wide grip)

    812

    1216

    Rack Pull

    812

    Lying Leg Curl

    812

    1520

    Barbell Stiff-leg
    Deadlift

    812

    Standing Barbell Curl


    (warmup)
    Standing Barbell Curl

    812

    EZ-curl Bar Preacher


    Curl (narrow grip)

    812

    Standing Power Press


    (warmup)

    1520

    Standing Power Press

    812

    Single-arm Raise

    812

    Standing Lateral Raise

    812

    Lying Incline Rear


    Lateral Raise

    812

    Leg Press Calf Raise


    (warmup)

    1520

    Leg Press Calf Raise

    814

    Seated Calf Raise

    814

    Chest and Triceps

    WEEK 1

    Y3T

    Incline Smith
    Machine Press
    (warmup)

    Incline Smith
    Machine Press

    812

    Seated
    Machine Press

    812

    Incline Flye

    812

    Seated EZ-curl
    Bar Extension
    (warmup)

    1520

    Seated EZ-curl
    Bar Extension

    812

    V-Bar Cable
    Pushdown

    812

    Kickback

    812

    PRESENTED BY
    GASPARI NUTRITION

    1520

    Shoulders and Calves

    FLEX-BUILT CHALLENGE

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