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    Arsenal Exploiter Repots
    This document outlines a full body workout split with separate sessions for chest, back, legs, shoulders/traps, triceps, and biceps. Each day focuses on different muscle groups. The chest, back, and leg sessions include 4-5 exercises per muscle group with 3-4 sets of 8-12 reps for each exercise. The shoulder/trap and arm sessions include 3-4 exercises per muscle group with 3 sets of 8-12 reps. All sessions are preceded by a 5 minute warmup of calisthenic exercises and conclude with calf raises.

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    Arsenal Exploiter Repots
    22 views3 pages
    This document outlines a full body workout split with separate sessions for chest, back, legs, shoulders/traps, triceps, and biceps. Each day focuses on different muscle groups. The chest, back, and leg sessions include 4-5 exercises per muscle group with 3-4 sets of 8-12 reps for each exercise. The shoulder/trap and arm sessions include 3-4 exercises per muscle group with 3 sets of 8-12 reps. All sessions are preceded by a 5 minute warmup of calisthenic exercises and conclude with calf raises.

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    This document outlines a full body workout split with separate sessions for chest, back, legs, shoulders/traps, triceps, and biceps. Each day focuses on different muscle groups. The chest, back, and leg sessions include 4-5 exercises per muscle group with 3-4 sets of 8-12 reps for each exercise. The shoulder/trap and arm sessions include 3-4 exercises per muscle group with 3 sets of 8-12 reps. All sessions are preceded by a 5 minute warmup of calisthenic exercises and conclude with calf raises.

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    Download as XLSX, PDF, TXT or read online from Scribd
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    22 views3 pages

    7

    Uploaded by

    Arsenal Exploiter Repots
    This document outlines a full body workout split with separate sessions for chest, back, legs, shoulders/traps, triceps, and biceps. Each day focuses on different muscle groups. The chest, back, and leg sessions include 4-5 exercises per muscle group with 3-4 sets of 8-12 reps for each exercise. The shoulder/trap and arm sessions include 3-4 exercises per muscle group with 3 sets of 8-12 reps. All sessions are preceded by a 5 minute warmup of calisthenic exercises and conclude with calf raises.

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    of 3

    Chest Back

    Bench Press - 3 sets of 8-12 Seated Row - 4 sets of 15,10,8,6


    Incline Press - 3 sets of 8-12 Overhand Row - 3 sets of 8-10 / Underhand - Failure
    Incline Cable Fly - 3 sets of 8-12 Wide grip Pull up - 3 sets of 8-10
    Decline Press - 3 sets of 8-12 Reverse grip lat pulldown - 3 sets of 8-12
    Dumbbell Pullover - 3 sets of 8-12 One arm Dumbbell Row - 3 sets of 8-12
    Cable Crossover - 3 sets of 8-12 Deadlift - 3 sets of 8-12
    One lat pulldown - 3 sets of 8-12
    Plate press - 4 sets of 10-12 Straight arm pulldown - 3 sets of 8-12
    Dumbbell Fly - 2 sets of 3 rep (20sec)
    Push up hold - 3 sets - 4 reps (5sec) 26 sets

    27 sets Sneak Seated Calf raise in rest


    27 sets

    27,26,26,27,27,27 sets per session

    5min warmup sets 5min warmup sets


    5 push up 5 push up
    10 upright 10 upright
    3 chin ups 3 chin ups
    Legs Shoulder and Traps

    Squat - 4 sets of 12,10,8,6 Shoulder Press - 4 sets of 10,8,6,4


    Leg Ext - 3 sets of 10-12 Front Raise - 3 sets of 8-12
    Stiff leg deadlift - 3 sets of 10 Upright Row - 3 sets of 8-12
    Leg curl - 3 sets of 10-12 Standing Lateral - 3 sets of 8-12
    Hip thrust - 3 sets of 10-12 Rear delt raise - 3 sets of 8-12
    Lunges - 3 sets of 10 each leg Rear fly - 3 sets of 8-12
    Smith Machine calf - 3 sets of 15 Face pull - 3 sets of 8-12
    Leg press calf raise - 3 sets of 15 Barbell Shrugs - 3 sets of 15
    Dumbbell Shrug - 2 sets of 15
    26 sets 25 sets

    5min warmup sets 5min warmup sets


    10 squat 5 push up
    10 lunges 10 upright
    10 hyperextension 3 chin ups
    Triceps Biceps

    Tricep dips - 4 sets - failure Chin ups - 4 sets - failure


    Close grip Bench - 4 sets of 8-10 Spider Curl - 3 sets of 8-12
    Overhead Tricep - 4 sets of 8-10 Incline Dumbbell Curl - 3 sets of 8-12
    Cable Pushdown - 3 sets of 8-10 Concentratino Curl - 3 sets of 8-12
    Underhand Pushdown - 3 sets of 8-10 Hammer Curl - 4 sets of 8-12
    Tricep kickback - 3 sets Ez-Bar Pump - 6 sets of 8-12
    Seated Calf Raise - 3 sets for 15-20 Reverse grip - 3 sets of 8-12
    Standing Calf Raise - 3 sets of 15-20
    27 sets
    27 sets

    5min warmup sets 5min warmup sets


    5 push up 5 push up
    10 upright 10 upright
    3 chin ups 3 chin ups

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