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  • Workout

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    Codey Williams
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    This workout document outlines a full-body routine split into different muscle groups including biceps, chest, traps, triceps, shoulders, lats, lower back and abs. Exercises are listed for each muscle group along with sets and reps, such as curls (3 × 15) for biceps and push-ups (3 × 10) for chest. The routine concludes with various core exercises like crunches, planks and Russian twists for abs, as well as a daily 2 mile cardio recommendation.

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    Workout.docx

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    This workout document outlines a full-body routine split into different muscle groups including biceps, chest, traps, triceps, shoulders, lats, lower back and abs. Exercises are listed for each muscle group along with sets and reps, such as curls (3 × 15) for biceps and push-ups (3 × 10) for chest. The routine concludes with various core exercises like crunches, planks and Russian twists for abs, as well as a daily 2 mile cardio recommendation.

    Copyright:

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

    Workout

    Uploaded by

    Codey Williams
    This workout document outlines a full-body routine split into different muscle groups including biceps, chest, traps, triceps, shoulders, lats, lower back and abs. Exercises are listed for each muscle group along with sets and reps, such as curls (3 × 15) for biceps and push-ups (3 × 10) for chest. The routine concludes with various core exercises like crunches, planks and Russian twists for abs, as well as a daily 2 mile cardio recommendation.

    Copyright:

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

    Workout

    Biceps:
    Curl (3 × 15)
    Chest:
    Push-Ups (3 × 10)
    Traps:
    Shrugs (3 × 10)
    Triceps:
    Tricep Extension (3 × 5)
    Shoulders:
    Side Lateral Raises (3 × 5)
    Shoulder Press (3 × 10)
    Lats:
    Dumbbell Row: (2 × 5)
    Pull-Ups (3 × 10)
    Lower Back:
    Deadlift (3 x 10)
    Abs:
    Crunches (2 × 20)
    Bicycle Crunch (2 × 20)
    Hanging Knee Raise (2 × 10)
    Flutter Kick (2 × 30 sec.)
    Russian Twist (2 × 20)
    Heel Touch (1 × 30)
    Plank (2 × 30 sec.)
    Side Plank (1 × 40 sec.)
    Cardio:
    2 miles/day

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