Scribd Logo
Upload

Welcome to Scribd!

  • 9 views

    Book2 Workout

    Uploaded by

    dongkwan88
    The document outlines a 4 day workout split consisting of back and biceps on Thursdays, chest and triceps on Fridays, shoulders and legs on Tuesdays, and pull exercises on Mondays. Each day includes 3-5 exercises per muscle group performed for 3-5 sets of 6-12 reps with some exercises performed to muscle failure (amap).

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as XLS, PDF, TXT or read online from Scribd
    Flag for inappropriate content

    You might also like

    Book2 Workout

    Uploaded by

    dongkwan88
    9 views1 page
    The document outlines a 4 day workout split consisting of back and biceps on Thursdays, chest and triceps on Fridays, shoulders and legs on Tuesdays, and pull exercises on Mondays. Each day includes 3-5 exercises per muscle group performed for 3-5 sets of 6-12 reps with some exercises performed to muscle failure (amap).

    Original Description:

    Copyright

    © Attribution Non-Commercial (BY-NC)

    Available Formats

    XLS, PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    Report this Document
    The document outlines a 4 day workout split consisting of back and biceps on Thursdays, chest and triceps on Fridays, shoulders and legs on Tuesdays, and pull exercises on Mondays. Each day includes 3-5 exercises per muscle group performed for 3-5 sets of 6-12 reps with some exercises performed to muscle failure (amap).

    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
    9 views1 page

    Book2 Workout

    Uploaded by

    dongkwan88
    The document outlines a 4 day workout split consisting of back and biceps on Thursdays, chest and triceps on Fridays, shoulders and legs on Tuesdays, and pull exercises on Mondays. Each day includes 3-5 exercises per muscle group performed for 3-5 sets of 6-12 reps with some exercises performed to muscle failure (amap).

    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
    of 1

    Monday - Back

    50 Rep Pull Ups as many sets as it takes


    Recline Pull Ups 4*12 reps
    Chin Ups 4*amap

    Tuesday - Shoulders/Legs
    Smith Machine Shoulder Press 4 sets - 12/10/8/8
    Lateral Raise 4*10 reps
    Nut Crushers 4* 12 reps
    Shrugs 5 sets - 14/12/10/8/8

    Squats 4*12 reps


    Reverse Hamstring Extensions 5*5 reps
    Speed Skater Squats 4*12 reps each legs
    Calf Raises amap

    Wednesday

    Thursday - Back/Biceps

    Rack Pulls 5 sets - 8/8/8/8/6


    Seated Rows 4 sets - 12/10/8/8
    Close Grip Pulls Downs 4 sets - 12/10/10/8
    Pull Overs 3* 8 reps

    Incline Curls 4 sets - 12/12/10/10


    Hammer Curls 4* 10 reps

    Friday - Chest/Triceps

    Barbell Benchpress 4 sets - 12/12/10/10


    Incline Dumbbell Press 4 sets - 8/8/6/6

    Dips 4 sets amap


    Dumbell Overhead Extensions 4 sets 10/10/8/8
    Angle Grip Extensions 4 sets 12/10/10/8

    You might also like