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  • Monday

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    Hari Haran
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    This document outlines a 6-day workout split with different body parts targeted each day: chest and triceps on Monday, back on Tuesday, legs on Wednesday, arms on Friday, shoulders on Saturday, and rest on Sunday. Each workout includes warm-up sets and 3-4 working sets of 8-12 reps for each exercise, with 60-120 seconds of rest between sets depending on the body part. Abdominal exercises are recommended 2 times per week consisting of 3 sets to failure of any 3 exercises.

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    This document outlines a 6-day workout split with different body parts targeted each day: chest and triceps on Monday, back on Tuesday, legs on Wednesday, arms on Friday, shoulders on Saturday, and rest on Sunday. Each workout includes warm-up sets and 3-4 working sets of 8-12 reps for each exercise, with 60-120 seconds of rest between sets depending on the body part. Abdominal exercises are recommended 2 times per week consisting of 3 sets to failure of any 3 exercises.

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    11 views1 page

    Monday

    Uploaded by

    Hari Haran
    This document outlines a 6-day workout split with different body parts targeted each day: chest and triceps on Monday, back on Tuesday, legs on Wednesday, arms on Friday, shoulders on Saturday, and rest on Sunday. Each workout includes warm-up sets and 3-4 working sets of 8-12 reps for each exercise, with 60-120 seconds of rest between sets depending on the body part. Abdominal exercises are recommended 2 times per week consisting of 3 sets to failure of any 3 exercises.

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    MONDAY : CHEST [REST 60 – 90 SECS]

    INCLINE BENCH PRESS – 1WARMUP (15 REPS), 4 SET (12, 11, 10, 8)
    FLAT BENCH PRESS – 1WARMUP, 4 SET (12, 11, 10, 8)
    DECLINE BENCH PRESS – 3 SET (12, 11, 10)
    BENCH FLYE – 3 SET (12, 10, 8)
    TUESDAY : BACK [REST 60 – 90 SECS]
    PULL UPS 25 COUNTS
    BARBELL ROWING – 1WARMUP (15 REPS), 4 SET (12, 11, 10, 8)
    DUMBBELL ROWING – 4 SET (12, 11, 10, 8)
    PULL DOWN – 3 SET (12, 11, 10)
    DEADLIFT – 5 Set (15, 12, 11, 10, 8)
    WEDNESDAY : LEG [REST 90 – 120 SECS]
    SQUATS – 2 WARMUP X 15 REPS, 4 SET (12, 11, 10, 8)
    LEG PRESS – 4 SET (12, 11, 10, 8)
    LEG EXTENSION – 3 SET (12, 11, 10)
    LEG CURL – 3 SET (12, 11, 10)
    CALF RAISE – 5 Set (20, 18, 15, 12, 10)
    THURSDAY : FULL REST (optional Cardio)

    FRIDAY : ARMS [REST 60 SECS]


    BICEPS BARBELL CURL – 1WARMUP (15 REPS), 4 SET (12, 11, 10, 8)
    PREACHER CURL – 3 SET (12, 11, 10)
    INCLE DUMBBELL CURL – 4 SET (12, 11, 10, 8)
    Reverse BARBELL CURL – 3 SET (12, 10, 8)
    3 Mins Rest
    CLOSE GRIP BENCH PRESS – 4 SET (12, 11, 10, 8)
    LYING TRICEPS EXTENSION – 3 SET (12, 10, 8)
    CABLE PRESSDOWN – 4SET (15, 13, 12, 10, 8)
    DUMBBELL EXTENSION – 3 SET (12, 10, 8)

    SATURDAY : SHOULDERS [REST 60 SECS]


    SHOULDER PRESS – 1WARMUP (15 REPS), 4 SET (12, 11, 10, 8)
    FRONT RAISE – 3 SET (12, 11, 10)
    SIDE LATERAL – 4 SET (12, 11, 10, 8)
    REAR LATERAL – 3 SET (12, 10, 8)
    SHRUGS – 5 SET (20, 18, 15, 12, 10)
    UPRIGHT ROWS – 3 SET (12, 10, 8)

    SUNDAY : FULL REST


    Note:
    ABS: 2 Times/week Any 3 Excercise x 3 Sets to Failure

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