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  • Chest Workout. (Sunday) : Incline Barbell Bench Press Bench Press

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    Waqas Khan
    20 views4 pages
    This document outlines a 4 day workout split with exercises targeting the chest, shoulders, arms, and abs on different days. Day 1 focuses on incline bench press, bench press, and other chest exercises. Day 2 targets the shoulders with moves like military press and lateral raises. Day 3 is dedicated to arms with barbell curls, tricep extensions, and hammer curls. Days 4 and 5 both provide ab routines incorporating exercises like crunches, planks, and leg raises.

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    workout plan

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    Workout Plan

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    This document outlines a 4 day workout split with exercises targeting the chest, shoulders, arms, and abs on different days. Day 1 focuses on incline bench press, bench press, and other chest exercises. Day 2 targets the shoulders with moves like military press and lateral raises. Day 3 is dedicated to arms with barbell curls, tricep extensions, and hammer curls. Days 4 and 5 both provide ab routines incorporating exercises like crunches, planks, and leg raises.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
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    20 views4 pages

    Chest Workout. (Sunday) : Incline Barbell Bench Press Bench Press

    Uploaded by

    Waqas Khan
    This document outlines a 4 day workout split with exercises targeting the chest, shoulders, arms, and abs on different days. Day 1 focuses on incline bench press, bench press, and other chest exercises. Day 2 targets the shoulders with moves like military press and lateral raises. Day 3 is dedicated to arms with barbell curls, tricep extensions, and hammer curls. Days 4 and 5 both provide ab routines incorporating exercises like crunches, planks, and leg raises.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    of 4

    Chest Workout.

    (Sunday)

    1- Incline Barbell Bench Press 2- Bench Press

    3- DB Fly’s 4- DB Decline Press

    5- DB Close Press 6- Finisher- 1 Cable Crossover


    Shoulders Workout (Monday)
    1- Military Shoulder Press 2- DB Lateral Raise

    3- Arnold DB Press 4- DB Front Raise

    5- DB Posterior Raise 6- DB Shrugs

    Finisher
    Arms Workout (Tuesday)

    1- Barbell Curls 2- Reverse Barbell Curls

    3- Close Grip Barbell Press 4- DB Hammer Curls

    5- Cable Tricep Extensions Above 6- Preacher Ez Bar Curl

    Body Weight Dips 7- Finisher= Lying Supinated DB Curls


    ABS Workout (Wednesday)

    The Videos are in the cell phone. The plan is below.

    1- Bench Press with Crunches/Leg Raises

    2- T-Bar Press and Russian Twists

    3- Spiderman Med Ball Roll-Outs

    4- Balance press

    5- Plank Spider Crawl

    6- One arm barbell roll-outs

    7- Barbell Twists

    8- Hanging knee raises

    9- Banded leg raises

    ABS Workout (Thursday)

    The Videos are in the cell phone. The plan is below.

    1- Bench Press with Crunches/Leg Raises

    2- T-Bar Press and Russian Twists

    3- Spiderman Med Ball Roll-Outs

    4- Balance press

    5- Plank Spider Crawl

    6- One arm barbell roll-outs

    7- Barbell Twists

    8- Hanging knee raises

    9- Banded leg raises

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