Scribd Logo
Upload

Welcome to Scribd!

  • 74 views

    Monday - Chest and Triceps

    Uploaded by

    u12003761
    The document outlines a 4 day workout split focusing on different muscle groups each day. Monday targets chest and triceps with exercises like incline bench press and dips done in 3 sets of 6-8 reps. Tuesday is legs and abs day with squats, lunges and calf raises in 3 sets each and planks. Wednesday targets shoulders and includes Arnold presses and lateral raises followed by high intensity cardio. Thursday is back and biceps day, finishing the weekly split with pull ups, deadlifts and various curl exercises.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content

    You might also like

    Monday - Chest and Triceps

    Uploaded by

    u12003761
    74 views2 pages
    The document outlines a 4 day workout split focusing on different muscle groups each day. Monday targets chest and triceps with exercises like incline bench press and dips done in 3 sets of 6-8 reps. Tuesday is legs and abs day with squats, lunges and calf raises in 3 sets each and planks. Wednesday targets shoulders and includes Arnold presses and lateral raises followed by high intensity cardio. Thursday is back and biceps day, finishing the weekly split with pull ups, deadlifts and various curl exercises.

    Original Description:

    Gym

    Original Title

    Gym Program

    Copyright

    © © All Rights Reserved

    Available Formats

    XLSX, 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 focusing on different muscle groups each day. Monday targets chest and triceps with exercises like incline bench press and dips done in 3 sets of 6-8 reps. Tuesday is legs and abs day with squats, lunges and calf raises in 3 sets each and planks. Wednesday targets shoulders and includes Arnold presses and lateral raises followed by high intensity cardio. Thursday is back and biceps day, finishing the weekly split with pull ups, deadlifts and various curl exercises.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as xlsx, pdf, or txt
    74 views2 pages

    Monday - Chest and Triceps

    Uploaded by

    u12003761
    The document outlines a 4 day workout split focusing on different muscle groups each day. Monday targets chest and triceps with exercises like incline bench press and dips done in 3 sets of 6-8 reps. Tuesday is legs and abs day with squats, lunges and calf raises in 3 sets each and planks. Wednesday targets shoulders and includes Arnold presses and lateral raises followed by high intensity cardio. Thursday is back and biceps day, finishing the weekly split with pull ups, deadlifts and various curl exercises.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as xlsx, pdf, or txt
    of 2

    Monday - chest and triceps

    Incline barbell/dumbell bench press


    Dumbell bench/barbell press
    Incline fly
    False grip dip
    lying french press
    Close grip bench press
    Rope extensions
    Dips

    3 sets
    3 sets
    2 sets
    3 sets
    3 sets
    3 sets
    3 sets
    2 sets

    6
    6
    4
    6
    6
    6
    6
    4
    44

    min
    min
    min
    min
    min
    min
    min
    min
    min

    Tuesday - legs and abs


    Squat
    Lunges
    Leg extension
    Hamstring curl
    Standing calve raise
    Sitting calve raise
    Wall bounce rotator cuff/ SS with lower ab 8
    side to side ball hold
    plank

    3 sets
    3 sets
    3 sets
    3 sets
    2 sets
    2 sets
    2.5 sets
    3 sets
    2 sets

    6
    6
    6
    6
    4
    4
    5
    6
    4
    47

    min
    min
    min
    min
    min
    min
    min
    min
    min
    min

    Wednesday - shoulders and cardio


    Arnold press
    Behind the neck push press
    Front raise
    Lateral raise
    Upright barbell row
    traps/ SS rope pull back
    High intense running
    High intense cycling

    3 sets
    3 sets
    2 sets
    2 sets
    2 sets
    3 sets
    20 sec run, 20 sec rest
    30 sec run, 30 sec rest

    6
    6
    4
    4
    4
    6
    10
    10

    min
    min
    min
    min
    min
    min
    min
    min

    50 min

    Thrusday - back and biceps


    wide grip pull up/chin ups
    Cable pull back
    Reverse fly
    Dead lift
    Hammer curl
    Preacher curl
    Hammer/bicep curl

    3 sets
    3 sets
    3 sets
    3 sets
    3 sets
    3 sets
    3 sets

    6
    6
    6
    6
    6
    6
    6
    42

    min
    min
    min
    min
    min
    min
    min
    min

    5 min

    You might also like