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    Routine Steal

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    Ivan LaCar
    The document outlines an upper body workout routine split into sections for upper body, legs, chest/back, and shoulders/arms. Each section lists different exercises along with recommended sets and reps. The upper body section includes exercises like planks, push-ups, rows, and overhead presses. The legs section focuses on exercises like deadlifts, squats, lunges, and calf raises. The chest/back and shoulders/arms sections provide a variety of exercises targeting those muscle groups.

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    Routine Steal

    Uploaded by

    Ivan LaCar
    11 views4 pages
    The document outlines an upper body workout routine split into sections for upper body, legs, chest/back, and shoulders/arms. Each section lists different exercises along with recommended sets and reps. The upper body section includes exercises like planks, push-ups, rows, and overhead presses. The legs section focuses on exercises like deadlifts, squats, lunges, and calf raises. The chest/back and shoulders/arms sections provide a variety of exercises targeting those muscle groups.

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    Routine

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    The document outlines an upper body workout routine split into sections for upper body, legs, chest/back, and shoulders/arms. Each section lists different exercises along with recommended sets and reps. The upper body section includes exercises like planks, push-ups, rows, and overhead presses. The legs section focuses on exercises like deadlifts, squats, lunges, and calf raises. The chest/back and shoulders/arms sections provide a variety of exercises targeting those muscle groups.

    Copyright:

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

    Routine Steal

    Uploaded by

    Ivan LaCar
    The document outlines an upper body workout routine split into sections for upper body, legs, chest/back, and shoulders/arms. Each section lists different exercises along with recommended sets and reps. The upper body section includes exercises like planks, push-ups, rows, and overhead presses. The legs section focuses on exercises like deadlifts, squats, lunges, and calf raises. The chest/back and shoulders/arms sections provide a variety of exercises targeting those muscle groups.

    Copyright:

    © All Rights Reserved
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    Flag for inappropriate content
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    of 4

    UPPER BODY

     Man Makers (3/10)  Bench Press (3/12)

    Plank
    Push-Up
    One-Armed dumbbell row
    Squat
    Dumbbell overead shoulder press

     Military Push Press (3/10)  Hammer Curls (4/12)

     Arnold Press (3/10)  Dead Hangs (4/10)

     Push Ups (4/10)  Pull Ups (4/10)


    LEGS

     Deadlift (3/10)  Squat (3/20)

     Lunges (3/12)  Calf Raises (3/20)

     Walking Lunges (3/12)


    CHEST / BACK

     Dumbbell Bench Press (3/12)  Dumbbell Fly (3/12)

     Low Incline Barbell Bench (3/12)  Peck-Deck Machine (3/12)

     Bent-Over Barbell Deadlift (3/12)  Standing T Bar Row (3/12)

     Single Arm Dumbbell Row (3/12)  Decline Bench Dumbbell Pull Over (3/12)
    SHOULDERS / ARMS

     Upright Cable Row (3/12)  Dumbbell Shoulder Press (3/12)

     Side Lateral Raises (3/12)  Man Makers (3/10)

    Plank
    Push-Up
    One-Armed dumbbell row
    Squat
    Dumbbell overead shoulder press

     Standing Barbell Press Behind Neck (3/10)  Arnold Press (3/10)

     Hammer Curls (3/12)

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