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    Fitness Plan

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    api-329991608
    This document outlines an exercise routine split into upper body, lower body, and full body sections. The upper body section focuses on chest, shoulder, tricep, and back exercises like chest press, shoulder press, tricep pushdowns, and lat pulldowns. The lower body section targets legs with exercises such as leg press, squats, lunges, and leg curls. The full body section combines upper and lower exercises like thrusters, pushups, and squats to work the entire body. Each exercise lists sets and repetitions to perform.

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    Fitness Plan

    Uploaded by

    api-329991608
    14 views1 page
    This document outlines an exercise routine split into upper body, lower body, and full body sections. The upper body section focuses on chest, shoulder, tricep, and back exercises like chest press, shoulder press, tricep pushdowns, and lat pulldowns. The lower body section targets legs with exercises such as leg press, squats, lunges, and leg curls. The full body section combines upper and lower exercises like thrusters, pushups, and squats to work the entire body. Each exercise lists sets and repetitions to perform.

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    fitness plan

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    This document outlines an exercise routine split into upper body, lower body, and full body sections. The upper body section focuses on chest, shoulder, tricep, and back exercises like chest press, shoulder press, tricep pushdowns, and lat pulldowns. The lower body section targets legs with exercises such as leg press, squats, lunges, and leg curls. The full body section combines upper and lower exercises like thrusters, pushups, and squats to work the entire body. Each exercise lists sets and repetitions to perform.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as docx, pdf, or txt
    14 views1 page

    Fitness Plan

    Uploaded by

    api-329991608
    This document outlines an exercise routine split into upper body, lower body, and full body sections. The upper body section focuses on chest, shoulder, tricep, and back exercises like chest press, shoulder press, tricep pushdowns, and lat pulldowns. The lower body section targets legs with exercises such as leg press, squats, lunges, and leg curls. The full body section combines upper and lower exercises like thrusters, pushups, and squats to work the entire body. Each exercise lists sets and repetitions to perform.

    Copyright:

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

    ARMS

    (upper)
    Chest press

    SETS &
    REPS

    LEGS
    (lower)

    1/20**
    4/20
    1/20**
    4/20
    4/12

    45 leg press

    Tricep
    pushdown
    Pec fly

    SETS &
    REPS

    FULL BODY

    SETS &
    REPS

    Cable chest flys

    Smith squat

    1/20**
    4/15
    4/15

    Smith lunges

    4/10 each leg

    Leg Press

    4/12

    Smith thrusters

    4/20

    Bicep Curl

    4/15

    Leg extension

    4/15

    4/20

    Rear deltoid
    row
    Shoulder press

    4/15

    Leg curl

    4/15

    Tricep press or
    dips
    DB lat raises

    4/15

    4/12

    KB side crunch

    4/20

    Wide push up

    4/10

    4/10 each leg

    DB walking lunges 4/8

    DB side raise
    DB front raise
    Ab Crunch
    Plank
    KB side crunch

    4/10
    4/10
    4/max
    4/max
    4/20

    KB front pulse
    squat
    1 legged leg
    press
    Glute kickbacks
    Leg raises
    Ab crunch
    KB side crunch

    4/10-12
    4/max
    4/max
    4/20

    Cable crab walks


    Squats
    Glute bridge
    Ab crunch

    Lat Pulldown
    Bicep Curl

    ** warm up set

    Cable face pull

    1/15 **
    4/15
    1/20**
    4/20
    1/20**
    4/15
    4/20

    4/10

    4/6
    4/15
    4/20
    4/max

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