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  • Sasa

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    Aarif Akbari
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    The document outlines a full body workout routine split into sections A through G, with exercises, sets, reps, and rest times listed for each section. The routine includes chin-ups, dips, squats, deadlifts, shoulder presses, rows, curls, skullcrushers, facepulls, lateral raises, and farmer walks.

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    The document outlines a full body workout routine split into sections A through G, with exercises, sets, reps, and rest times listed for each section. The routine includes chin-ups, dips, squats, deadlifts, shoulder presses, rows, curls, skullcrushers, facepulls, lateral raises, and farmer walks.

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    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
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    6 views2 pages

    Sasa

    Uploaded by

    Aarif Akbari
    The document outlines a full body workout routine split into sections A through G, with exercises, sets, reps, and rest times listed for each section. The routine includes chin-ups, dips, squats, deadlifts, shoulder presses, rows, curls, skullcrushers, facepulls, lateral raises, and farmer walks.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
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    of 2

    A1 Chin-ups 2x6 180 s A1 Chin-ups 10 x 3 90 s A1

    A2 Dips 2x6 A2 Dips 10 x 3 A2

    B Squat 2 x 6-8 B Squat 2 x 6-8 B


    C Deadlift 2x6 C Deadlift 10 x 3 120 s C

    C1 HS Shoulder Press 2 x 6-8 90 s C1 HS Shoulder Press (Unilateral) 2 x 8-12 C1


    C2 HS Row 2 x 6-8 C2 HS Row (Unilateral) 2 x 8-12 C2

    E1 HS Curl 2 x 8-12 90 s E1 Cable Curl 2 x 8-12 E1


    E2 EZ Skullcrusher 2 x 8-12 E2 Cable Overhead Extensions 2 x 8-12 E2

    F1 Cable Facepull 2 x 12-15 60 s F1 Cable Facepull 2 x 12-15 F1


    F2 Cable Lateral Raises 2 x 12-15 F2 Cable Lateral Raises 2 x 12-15 F2

    G Farmer Walk 3 x 60s 60 s G Farmer Walk 3 x 60s G


    Chin-ups 10 x 3
    Dips 10 x 3

    Squat 2 x 6-8
    Deadlift 10 x 3

    HS Shoulder Press 2 x 8-12


    HS Row 2 x 8-12

    HS Curl 2 x 8-12
    EZ Skullcrusher 2 x 8-12

    Cable Facepull 2 x 12-15


    Cable Lateral Raises 2 x 12-15

    Farmer Walk 3 x 60s

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