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  • Spring 2010

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    Paul Rutigliano
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    This document outlines a 3 day per week full body workout split that focuses on different muscle groups each day: chest and light back on Mondays, shoulders and arms on Tuesdays, and legs on Wednesdays. Each workout includes 3-4 exercises per muscle group for 3-4 sets each. The weekends involve light chest and back workouts on Thursdays and shoulders and arms on Fridays, along with running, abs, and stretching.

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    This document outlines a 3 day per week full body workout split that focuses on different muscle groups each day: chest and light back on Mondays, shoulders and arms on Tuesdays, and legs on Wednesdays. Each workout includes 3-4 exercises per muscle group for 3-4 sets each. The weekends involve light chest and back workouts on Thursdays and shoulders and arms on Fridays, along with running, abs, and stretching.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as xlsx, pdf, or txt
    11 views2 pages

    Spring 2010

    Uploaded by

    Paul Rutigliano
    This document outlines a 3 day per week full body workout split that focuses on different muscle groups each day: chest and light back on Mondays, shoulders and arms on Tuesdays, and legs on Wednesdays. Each workout includes 3-4 exercises per muscle group for 3-4 sets each. The weekends involve light chest and back workouts on Thursdays and shoulders and arms on Fridays, along with running, abs, and stretching.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as xlsx, pdf, or txt
    of 2

    Monday Tuesday Wednesday

    Chest/Light Back Shoulders/Arms Legs

    Incline BB Bench Press-4 Standing Military Press-4 Squats-4


    Incline DB Bench Press-3 Seated Lateral Raises-3 DB Lunges-3
    DB Bench Press-4 Front Plate Raises-3 Leg Curls-3
    DB Flys-3 DB Shrugs-4 Leg Press-3
    Cable Crossovers super/ Pushups-3 Abductor/Adductor-3
    2 Biceps Exercises-6 Calf Raises-4
    WG Lateral Pulldowns-4 2 Triceps Exerices-6
    Bentover BB Rows super/ Pullups-3
    Jump Rope
    HIIT ABS Bike
    1 Mile Run
    Thursday Friday Weekend
    Light Chest/Back Shoulders/Arms

    Incline BB Bench Press-4 DB Military Press Run


    Bench Press -4 Standing Lateral Raises Abs
    BB Upright Rows Stretch
    WG Lateral Pulldown-4 Cable Shrugs
    BB Bentover Row-4
    One Arm DB Rows-3 2 Biceps Exercises-6
    Stading High Cable Pull super/ Pullups-3 2 Triceps Exerices-6

    ABS
    1 Mile Run HIIT

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