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    Pap Workout

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    Braindead pap
    This document outlines a 4 day per week workout split consisting of chest, arms, and back workouts on Mondays (CAB 1) and Fridays (CAB 2), and legs, shoulders, and abs workouts on Tuesdays (LAS 1) and Saturdays (LAS 2). Each workout lists the exercises, sets, and repetition ranges to be performed. The workouts focus on compound and isolation exercises targeting the major muscle groups.

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    Pap Workout

    Uploaded by

    Braindead pap
    16 views2 pages
    This document outlines a 4 day per week workout split consisting of chest, arms, and back workouts on Mondays (CAB 1) and Fridays (CAB 2), and legs, shoulders, and abs workouts on Tuesdays (LAS 1) and Saturdays (LAS 2). Each workout lists the exercises, sets, and repetition ranges to be performed. The workouts focus on compound and isolation exercises targeting the major muscle groups.

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    This document outlines a 4 day per week workout split consisting of chest, arms, and back workouts on Mondays (CAB 1) and Fridays (CAB 2), and legs, shoulders, and abs workouts on Tuesdays (LAS 1) and Saturdays (LAS 2). Each workout lists the exercises, sets, and repetition ranges to be performed. The workouts focus on compound and isolation exercises targeting the major muscle groups.

    Copyright:

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

    Pap Workout

    Uploaded by

    Braindead pap
    This document outlines a 4 day per week workout split consisting of chest, arms, and back workouts on Mondays (CAB 1) and Fridays (CAB 2), and legs, shoulders, and abs workouts on Tuesdays (LAS 1) and Saturdays (LAS 2). Each workout lists the exercises, sets, and repetition ranges to be performed. The workouts focus on compound and isolation exercises targeting the major muscle groups.

    Copyright:

    © All Rights Reserved
    Download as ODT, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as odt, pdf, or txt
    of 2

    CAB 1 MONDAY

    CHEST PRESS MACHINE 3 8-12


    INCLINE SMITH PRESS 3 10-12
    CHEST FLY MACHINE 4 8-10
    BARBELL ROW 3 8-12
    LAT PULLDOWN 3 8-10
    CHEST ROW 4 8-12
    ALT ARM CURL 3 12-16
    CABLE CURLS 3 Fail
    TRICEP PUSHDOWN 3 8-12
    SKULL CRUSHER 3 6-8

    LAS 1 TUESDAY

    BARBELL SQUAT 4 6-8


    CALF RAISE 3 8-12
    LEG EXTENSION 3 Fail
    LEG CURL 3 8-12
    SHOULDER PRESS 3 10-12
    LAT RAISE 4 Fail
    REAR DELT FLY 3 12-15
    LEG RAISE 3 6-8
    TORSO ROTATION 3 8-12

    CAB 2 FRIDAY

    BENCH PRESS 3 4-6


    INCLINE DB PRESS 3 6-8
    HIGH TO LOW 3 8-10
    1 ARM DB ROW 3 10-12
    PULL-UPS 3 6-10
    SEATED ROW 3 6-10
    SEATED INCLINE CURL 3 8-12
    EZ BAR PREACHER 2 Fail
    1 ARM TRI PUSHDOWN 6(3R,3L) 8-12
    OVERHEAD TRI PUSH 3 8-12

    LAS 2 SATURDAY

    LEG PRESS 3 8-12


    CALF RAISE 3 8-12
    LEG EXTENSION 3 fail
    LEG CURL 3 8-12
    SMITH OHP 3 8-12
    LAT RAISE 4 Fail
    REAR DELT FLY 3 12-15
    CRUNCHES 3 8-12
    TORSO ROTATION 3 8-12

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