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    Ryan Gosling Kino

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    Santi Sica
    This workout routine splits the body into an upper body and interval focused day, a lower body and core focused day, and a rest day. The upper body day focuses on exercises like incline bench press, pull ups, and cable rows, while the lower body day includes shoulder presses, lateral raises, and arm curls. Both days are followed by interval training of 30 second sprints with 90 second rests for a total of 16 minutes, with optional steady state cardio for additional fat loss. Rest days are scheduled every third day.

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    Ryan Gosling Kino

    Uploaded by

    Santi Sica
    116 views1 page
    This workout routine splits the body into an upper body and interval focused day, a lower body and core focused day, and a rest day. The upper body day focuses on exercises like incline bench press, pull ups, and cable rows, while the lower body day includes shoulder presses, lateral raises, and arm curls. Both days are followed by interval training of 30 second sprints with 90 second rests for a total of 16 minutes, with optional steady state cardio for additional fat loss. Rest days are scheduled every third day.

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    This workout routine splits the body into an upper body and interval focused day, a lower body and core focused day, and a rest day. The upper body day focuses on exercises like incline bench press, pull ups, and cable rows, while the lower body day includes shoulder presses, lateral raises, and arm curls. Both days are followed by interval training of 30 second sprints with 90 second rests for a total of 16 minutes, with optional steady state cardio for additional fat loss. Rest days are scheduled every third day.

    Copyright:

    © All Rights Reserved
    Download as TXT, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as txt, pdf, or txt
    116 views1 page

    Ryan Gosling Kino

    Uploaded by

    Santi Sica
    This workout routine splits the body into an upper body and interval focused day, a lower body and core focused day, and a rest day. The upper body day focuses on exercises like incline bench press, pull ups, and cable rows, while the lower body day includes shoulder presses, lateral raises, and arm curls. Both days are followed by interval training of 30 second sprints with 90 second rests for a total of 16 minutes, with optional steady state cardio for additional fat loss. Rest days are scheduled every third day.

    Copyright:

    © All Rights Reserved
    Download as TXT, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as txt, pdf, or txt
    of 1

    Days 1 & 4: Chest, Back & Abs

    Incline bench press: 4 sets x 8 reps


    Pull ups: 4 sets x 8 reps
    Weighted wide grip dips: 3 sets x 10 reps
    Cable rows: 3 sets x 10 reps
    Hanging leg raises: 3 sets x max reps
    Plank: 5 minutes total is as many sets as it takes

    Days 2 & 5: Shoulders, Arms and Intervals

    Seated DB shoulder press: 4 sets x 8 reps


    Lateral raises: 3 sets x 10 reps
    Bent over rear delts: 3 sets x 10 reps
    Standing DB curls: 4 sets x 8 reps
    Skull crushers: 4 sets x 8 reps
    Intervals: 30s sprint (treadmill or bike)/ 90s rest; repeat for a total of 16
    minutes � 10-20 mins steady state cardio (like walking) if needed for additional
    fat loss

    Day 3, 6, & 7: REST

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