Scribd Logo
Upload

Welcome to Scribd!

  • Workout Plan

    Uploaded by

    John Ronald Egana
    25 views2 pages
    The document outlines a 4-day workout split with exercises categorized into push, pull, legs/core, and full body days. Each workout includes 4 sets of various exercises with increasing repetitions and 30 seconds of rest between each repetition and 1 minute of rest between sets. The full body day combines exercises from the push, pull, and legs/core days.

    Original Description:

    Original Title

    workout plan

    Copyright

    © © All Rights Reserved

    Available Formats

    DOCX, PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    Report this Document
    The document outlines a 4-day workout split with exercises categorized into push, pull, legs/core, and full body days. Each workout includes 4 sets of various exercises with increasing repetitions and 30 seconds of rest between each repetition and 1 minute of rest between sets. The full body day combines exercises from the push, pull, and legs/core days.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as docx, pdf, or txt
    25 views2 pages

    Workout Plan

    Uploaded by

    John Ronald Egana
    The document outlines a 4-day workout split with exercises categorized into push, pull, legs/core, and full body days. Each workout includes 4 sets of various exercises with increasing repetitions and 30 seconds of rest between each repetition and 1 minute of rest between sets. The full body day combines exercises from the push, pull, and legs/core days.

    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 2

    EXERCISE REPS SETS REST PER REP REST PER SET

    Diamond PU 8-10-11-12 4 30s 1m


    Plank PU 8-10-11-12 4 30s 1m
    Dips 8-10-11-12 4 30s 1m
    Pike PU 8-10-11-12 4 30s 1m
    Side-crunch PU 8-10-11-12 4 30s 1m
    PUSH

    EXERCISE REPS SETS REST PER REP REST PER SET


    Pull-ups 3-4-5-6 4 30s 1m
    Chin-ups 3-4-5-6 4 30s 1m
    PULL
    + abs workout

    EXERCISE REPS SETS REST PER REP REST PER SET


    Jump squats 8-10-11-12 4 30s 1m
    Squats 8-10-11-12 4 30s 1m
    Jumping lunges 8-10-11-12 4 30s 1m
    Lunges 8-10-11-12 4 30s 1m
    Assisted Pistol 8-10-11-12 4 30s 1m
    squats
    LEGS/CORE
    + abs workout

    EXERCISE REPS SETS REST PER REP REST PER SET


    Pull-ups 3-4-5-6 4 30s 1m
    Chin-ups 3-4-5-6 4 30s 1m
    Dips 8-10-11-12 4 30s 1m
    Diamond PU 8-10-11-12 4 30s 1m
    Jump squats 8-10-11-12 4 30s 1m
    Crunches 8-10-11-12 4 30s 1m
    Jump rope
    FULL BODY

    You might also like