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  • Workout Hard

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    Marco
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    This document outlines a 6-day workout routine that targets different muscle groups each day. Day 1 focuses on chest exercises like bench press, incline press, flyes, and crossovers. Day 4 targets shoulders with presses, shrugs, and lateral raises. Day 2 works quads and calves with exercises such as squats, leg extensions, and calf raises. Day 6 finishes with back and hamstring exercises including deadlifts, rows, and leg curls. Day 5 is dedicated to arm training with curls, extensions, dips, and wrist curls. Each exercise lists the number of sets and reps to be completed.

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    Full body workout.

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    This document outlines a 6-day workout routine that targets different muscle groups each day. Day 1 focuses on chest exercises like bench press, incline press, flyes, and crossovers. Day 4 targets shoulders with presses, shrugs, and lateral raises. Day 2 works quads and calves with exercises such as squats, leg extensions, and calf raises. Day 6 finishes with back and hamstring exercises including deadlifts, rows, and leg curls. Day 5 is dedicated to arm training with curls, extensions, dips, and wrist curls. Each exercise lists the number of sets and reps to be completed.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
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    Download as docx, pdf, or txt
    17 views5 pages

    Workout Hard

    Uploaded by

    Marco
    This document outlines a 6-day workout routine that targets different muscle groups each day. Day 1 focuses on chest exercises like bench press, incline press, flyes, and crossovers. Day 4 targets shoulders with presses, shrugs, and lateral raises. Day 2 works quads and calves with exercises such as squats, leg extensions, and calf raises. Day 6 finishes with back and hamstring exercises including deadlifts, rows, and leg curls. Day 5 is dedicated to arm training with curls, extensions, dips, and wrist curls. Each exercise lists the number of sets and reps to be completed.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
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    of 5

    Chest Day 1

    DAY:___________________DATE:____________________TIME:____________________
    Exercise
    Barbell
    Bench Press:
    5 Sets
    15,12,10,8,6
    reps
    Incline
    Dumbbell
    Press: 4 Sets
    Dumbbell
    Flyes: 4 Sets
    10,10,8,8
    reps
    Dumbbell
    Bench Press:
    3 Sets
    15,12,10
    Cable
    Crossover: 4
    Sets
    12,12,12,12
    reps
    Wrist Curls:
    4 Sets 20,
    15, 15,10

    Set 1

    Shoulders Day 4

    Set 2

    Set 3

    Set 4

    Set 5

    DAY:___________________DATE:____________________TIME:____________________
    Exercise
    Barbell
    Shoulder
    Press:
    4 Sets
    12,10,8,8
    reps
    Seated
    Dumbbell
    Press:
    4 Sets
    10,10,8,8
    reps
    Barbell
    Shrugs: 4
    Sets
    15,12,12,10
    reps
    Dumbbell
    Shrugs: 3
    Sets
    12,12,12
    reps
    Side Lateral
    Raises: 3
    sets of
    12,10,8 reps
    Front Incline
    Dumbbell
    Raise: 3
    Sets of
    12,10,8 reps

    Set 1

    Set 2

    Set 3

    Set 4

    Quads/Calves Day 2
    DAY:___________________DATE:____________________TIME:____________________
    Exercise
    Standing Calf
    Raises:
    6 sets of 8-10
    reps
    Barbell
    Seated Calf
    Raises: 6
    sets of 8-10
    reps
    Leg
    Extensions: 5
    Sets
    15,12,12,10,
    10
    Barbell
    Squats: 6
    Sets
    12,12,10,10,
    8,6 reps
    Front Squat:
    4 Sets
    12,10,10,8
    reps
    Dumbbell
    Squats: 4
    Sets
    12,10,8,6
    reps

    Set 1

    Set 2

    Set 3

    Set 4

    Set 5

    Set 6

    Back/Hamstrings Day 6
    DAY:___________________DATE:____________________TIME:____________________
    Exercise
    Barbell Deadlifts: 4
    Sets
    15,12,10,8 reps
    Bent Over Barbell
    Rows:
    4 Sets 15,12,10,8
    reps
    One Arm Dumbbell
    Rows:
    4 Sets 12,10,10,8
    reps

    Set 1

    Set 2

    Set 3

    Set 4

    Wide-Grip Lat
    Pulldown:
    4 Sets 12,10,10,10
    reps
    Seated Leg Curls: 4
    Sets
    12,10,10,10 reps
    Barbell Hack Squats:
    4 Sets
    12,12,10,8 reps
    Wrist Curls: 4 Sets
    20, 15, 15,10

    Arms Day 5
    DAY:___________________DATE:____________________TIME:____________________
    Exercise
    Barbell Curls: 4
    Sets
    12,10,10,8 reps
    Alternating
    Dumbbell
    Curls: 4 Sets
    12,10,8,8
    reps
    Standing Reverse
    Curls:
    4 Sets 12,10,10,8
    reps
    Preacher Curls: 3
    Sets
    12,12,12 reps
    One Arm
    Dumbbell
    Extensions: 4
    Sets
    12,10,10,8 reps
    Weighted Bench
    Dips: 4
    Sets 15,12,12,10
    reps
    Lying Triceps
    Press: 4
    Sets 12,10,10,8
    reps
    Triceps
    Pushdown: 3
    Sets 12,10,10

    Set 1

    Set 2

    Set 3

    Set 4

    reps
    Wrist Curls: 4
    Sets 20, 15,
    15,10

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