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  • Sat - Shoulder-Triceps

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    Rahul Daddario
    36 views2 pages
    This workout routine splits the week into different body parts and includes exercises and sets/reps for both shoulders and arms. On Mondays, Wednesdays and Fridays it focuses on legs, full body, and back/biceps respectively, with 40 minutes of cardio and abs each day. The shoulder section includes 4 exercises of 3-5 sets each, increasing weight each set. The arms section includes 7 exercises split into 3 sets each, increasing weight and decreasing reps with each set.

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    This workout routine splits the week into different body parts and includes exercises and sets/reps for both shoulders and arms. On Mondays, Wednesdays and Fridays it focuses on legs, full body, and back/biceps respectively, with 40 minutes of cardio and abs each day. The shoulder section includes 4 exercises of 3-5 sets each, increasing weight each set. The arms section includes 7 exercises split into 3 sets each, increasing weight and decreasing reps with each set.

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

    Sat - Shoulder-Triceps

    Uploaded by

    Rahul Daddario
    This workout routine splits the week into different body parts and includes exercises and sets/reps for both shoulders and arms. On Mondays, Wednesdays and Fridays it focuses on legs, full body, and back/biceps respectively, with 40 minutes of cardio and abs each day. The shoulder section includes 4 exercises of 3-5 sets each, increasing weight each set. The arms section includes 7 exercises split into 3 sets each, increasing weight and decreasing reps with each set.

    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 2

    Mon- Legs

    Wed - CST
    Fri - Back Biceps
    Abs & Wildcard
    40 mins Cardio & Abs

    Shoulder

    1)Barbell Overhead Press


    -SET 1 : 12 reps
    -SET 2 : 12 reps
    -SET 3 : 10 reps, heavier weight
    -SET 4 : 8 reps, heavier weight

    2)Dumbbell OHP :
    -3 sets
    -80% failure in all 3 sets
    -Increase the weight in every subsequent set

    3)Lateral Raises
    -5-6 sets
    -80% failure
    -Use super light weight

    4)Front raises :
    -3 sets
    -80% failure in all 3 sets
    -Increase the weight in every subsequent set

    Arms

    1)Bicep Curls (Bar or Dumbbells)


    -SET 1 : 12 reps
    -SET 2 : Heavier weight, 10 reps
    -SET 3 : Heavier weight, 8 reps

    2)Tricep Dips
    -3 sets
    -Go up to 80% failure in all 3 sets

    3)Inclined bench Bicep Curls


    -SET 1 : 12 reps
    -SET 2 : Heavier weight, 10 reps
    -SET 3 : Heavier weight, 8 reps

    4)Tricep Extension
    -SET 1 : 12 reps
    -SET 2 : Heavier weight, 10 reps
    -SET 3 : Heavier weight, 8 reps

    5)Reverse Grip Bicep Curls


    -SET 1 : 12 reps
    -SET 2 : Heavier weight, 10 reps
    -SET 3 : Heavier weight, 8 reps

    6)French Press
    -SET 1 : 12 reps
    -SET 2 : Heavier weight, 10 reps
    -SET 3 : Heavier weight, 8 reps

    7)SUPER SET TRAINING


    -3 super sets
    -Any bicep & Tricep Variation of your choice.
    -Minimal break between sets
    -Take a short break after 1 SUPER SET

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