Scribd Logo
Upload

Welcome to Scribd!

  • Workout Plan

    Uploaded by

    Jerome Andres
    17 views1 page
    The document outlines a weekly workout routine split into different days focusing on different muscle groups. Monday works the chest and triceps with exercises like chin-ups, dumbbell bench presses, dips, and triceps extensions. Wednesday targets the back and biceps with pull-ups, lat pulldowns, bent-over rows, and bicep curls. Friday works the legs and shoulders with exercises such as front squats, bulgarian split squats, deadlifts, shoulder presses, and lateral raises. Cardio is scheduled for Tuesdays, Thursdays and Sundays.

    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 weekly workout routine split into different days focusing on different muscle groups. Monday works the chest and triceps with exercises like chin-ups, dumbbell bench presses, dips, and triceps extensions. Wednesday targets the back and biceps with pull-ups, lat pulldowns, bent-over rows, and bicep curls. Friday works the legs and shoulders with exercises such as front squats, bulgarian split squats, deadlifts, shoulder presses, and lateral raises. Cardio is scheduled for Tuesdays, Thursdays and Sundays.

    Copyright:

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

    Workout Plan

    Uploaded by

    Jerome Andres
    The document outlines a weekly workout routine split into different days focusing on different muscle groups. Monday works the chest and triceps with exercises like chin-ups, dumbbell bench presses, dips, and triceps extensions. Wednesday targets the back and biceps with pull-ups, lat pulldowns, bent-over rows, and bicep curls. Friday works the legs and shoulders with exercises such as front squats, bulgarian split squats, deadlifts, shoulder presses, and lateral raises. Cardio is scheduled for Tuesdays, Thursdays and Sundays.

    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

    fMonday

    CHEST
    Chin-ups 3 sets x 8 reps; 120-sec rest
    Dumbbell Bench press: flat 3 sets x 12 reps; 90-sec rest 17.5kg
    Dumbbell Bench press: inclined 3 sets x 12 reps; 90-sec rest 17.5kg
    Dumbbell Bench press: declined 3 sets x 12 reps; 90-sec rest 17.5kg
    TRICEPS
    Dips 3 sets x 8 reps; 120-sec rest
    Triceps extension 3 sets x 12 reps; 90-sec rest 17.5kg
    Triceps pullover 3 sets x 12 reps; 90-sec rest 20kg

    Tuesday: Cardio 30 minutes


    Wednesday
    BACK
    Pull-ups 3 sets x 7 reps; 90-sec rest Target 10 reps/set
    Wide-grip Lat Pull down 3 sets x 9 reps; 90-sec rest 40kg
    Standing Lat Pushdown 3 sets x 9 reps; 90-sec rest 25 kg
    Bent-over Barbell rows 3 sets x 9 reps; 90-sec rest 40 kg
    BICEPS
    Hammer curl 3 sets x 9 reps; 90-sec rest 10 kg each
    3-sec eccentric
    Concentration Curls 3 sets x 9 reps; 90-sec rest 10 kg
    Incline dumbbell curls 3 sets x 9 reps; 90-sec rest 10 kg

    Thursday: Cardio 30 minutes


    Friday:
    LEGS
    Front Squat 5 sets x 8 reps; 180-sec rest 40kg
    Bulgarian split squat 4 sets x 8 reps; 90-sec rest 15kg each
    Deadlift 4 sets x 8 reps; 180-sec rest 85kg
    SHOULDERS
    Standing Dumbbell shoulder press 3 sets x 8 reps; 90-sec rest 17.5kg each
    Lean away Dumbbell lateral rows 4 sets x 8reps; 90-sec rest 15kg each
    Rear Deltoid Dumbbell rows 4 sets x 10 reps; 90-sec rest 15kg each

    Sunday: Cardio 30 minutes

    You might also like