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  • Exercise Set Reps Muscle Group Note

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    SrdjanMilicevic
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    This document outlines a workout routine focusing on back and abs. It includes 14 exercises targeting specific muscle groups like back, chest, shoulders, legs, biceps and triceps. Each exercise lists the number of sets, repetition range, and targeted muscle group. It notes that the last set of each exercise should be taken to failure, followed by a rest-pause set also done to failure.

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    Exercise 2

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    This document outlines a workout routine focusing on back and abs. It includes 14 exercises targeting specific muscle groups like back, chest, shoulders, legs, biceps and triceps. Each exercise lists the number of sets, repetition range, and targeted muscle group. It notes that the last set of each exercise should be taken to failure, followed by a rest-pause set also done to failure.

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    © All Rights Reserved
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    Download as docx, pdf, or txt
    7 views1 page

    Exercise Set Reps Muscle Group Note

    Uploaded by

    SrdjanMilicevic
    This document outlines a workout routine focusing on back and abs. It includes 14 exercises targeting specific muscle groups like back, chest, shoulders, legs, biceps and triceps. Each exercise lists the number of sets, repetition range, and targeted muscle group. It notes that the last set of each exercise should be taken to failure, followed by a rest-pause set also done to failure.

    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

    Muscle

    Exercise Set Reps NOTE


    group
    Bent-Over Barbell Row 3 3-5* Back

    Wide-Grip Pulldown 2-3 3-5* Back

    Standing Pulldown 2-3 3-5* Back

    Straight-Arm Pulldown 2-3 3-5* Back

    Dumbbell Bench press 2-3 3-5* Chest

    Step-Up 2-3 3-5* Legs

    Dumbbell Rear Delt Flye 2-3 3-5* Shoulders

    Prone Incline Dumbbell Shrug 2-3 3-5* Traps

    Cable Toe Raise 2 3-5* Calves

    Dumbbell Overhead Ticeps Extension 2-3 3-5* Triceps

    Dumbbell Concentration Curl 2-3 3-5* Biceps

    Dumbbell Reverse Wrist Curl 2-3 3-5* Forearms

    Hip Thrust 2-3 3-5* Abs

    Crunch 2-3 3-5* Abs

    WEEK 4/DAY 2 BACK AND ABS FOCUS


    * AFTER REACHING FAILURE ON THE LAST SET, DO ONE REST-PAUSE SET TO FAILURE

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