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    The document outlines a 3 day per week full body workout split consisting of push, pull, and legs days. On Mondays and Thursdays the focus is on chest, shoulders, triceps, and core with exercises like bench press, pullovers, and tricep extensions. Tuesdays and Fridays target back, biceps, and traps with moves such as rows, curls, and shrugs. Wednesdays and Saturdays are for legs, calves, and more core work including squats, lunges, and planks.

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    The document outlines a 3 day per week full body workout split consisting of push, pull, and legs days. On Mondays and Thursdays the focus is on chest, shoulders, triceps, and core with exercises like bench press, pullovers, and tricep extensions. Tuesdays and Fridays target back, biceps, and traps with moves such as rows, curls, and shrugs. Wednesdays and Saturdays are for legs, calves, and more core work including squats, lunges, and planks.

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    3 views2 pages

    Workout

    Uploaded by

    Ben
    The document outlines a 3 day per week full body workout split consisting of push, pull, and legs days. On Mondays and Thursdays the focus is on chest, shoulders, triceps, and core with exercises like bench press, pullovers, and tricep extensions. Tuesdays and Fridays target back, biceps, and traps with moves such as rows, curls, and shrugs. Wednesdays and Saturdays are for legs, calves, and more core work including squats, lunges, and planks.

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    © All Rights Reserved
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    of 2

    Senin Kamis : dorong

    Chest 5 || 15,15,15 || 8,12 (Pullovers,Decline bench,Flies)

    Delt/Shoulder 5 || 15,15,15 || 8,12 (dumbell press,lateral raise,delt fly/dumbell presss)

    Triceps 5 || 15,15,15 || 8,12 (extensions,kickback,hexpress)

    ABS 5 || 15,15,15 || 8,12 (Mason Twist, Weighted Crunches, Russian Twist)

    Push up 20x

    Plank 30 detik
    Selasa Jumat : tarik
    Back 5 || 12|| 11kg (neutral Row, Upright Row, single Row) 130x

    Biceps 5 || 12|| (Cocentration Curls, Bicep Curls, Grip Curls) 110x

    Traps 5 || 20/30 || (Shoulder Shrug,back shrug, overhead shrug)

    ABS 5 || 12|| (Mason Twist,Weighted Crunches,Russian Twist)

    Pull up 10 (20)

    Plank 30 detik

    Rabu Sabtu : leg


    Quads 5 || 12,12,12 || 8,12 (Bulgarian split,side to side squat,pause lunge/closed stance)

    Calf 5 || 15,15,15 || 8,12 (seated calf, single leg raise,standing calf)

    ABS 15,15,20 (Mason Twist, Weighted Crunches, Russian Twist)

    Scout jump 20x

    Plank 30 detik

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