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  • Zulu Aesthetics - Sheet1

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    Jakob White
    5 views2 pages
    The document outlines a 6 day workout program consisting of weight lifting exercises and cardio. Day 1 and 4 involve deadlifts, bench press, weighted dips, overhead press, dumbbell bench press and other accessory exercises. Day 2 and 5 focus on squats, weighted pullups, Nordic curls, hamstring curls and additional back and bicep exercises. Day 3 and 6 include 2.5 mile and 3 mile runs respectively for cardio. Each workout lists the targeted muscle groups, number of sets and reps, and weight used where applicable.

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    The document outlines a 6 day workout program consisting of weight lifting exercises and cardio. Day 1 and 4 involve deadlifts, bench press, weighted dips, overhead press, dumbbell bench press and other accessory exercises. Day 2 and 5 focus on squats, weighted pullups, Nordic curls, hamstring curls and additional back and bicep exercises. Day 3 and 6 include 2.5 mile and 3 mile runs respectively for cardio. Each workout lists the targeted muscle groups, number of sets and reps, and weight used where applicable.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    5 views2 pages

    Zulu Aesthetics - Sheet1

    Uploaded by

    Jakob White
    The document outlines a 6 day workout program consisting of weight lifting exercises and cardio. Day 1 and 4 involve deadlifts, bench press, weighted dips, overhead press, dumbbell bench press and other accessory exercises. Day 2 and 5 focus on squats, weighted pullups, Nordic curls, hamstring curls and additional back and bicep exercises. Day 3 and 6 include 2.5 mile and 3 mile runs respectively for cardio. Each workout lists the targeted muscle groups, number of sets and reps, and weight used where applicable.

    Copyright:

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

    Day Exercise Sets Reps Weight

    1 Deadlift 3 5 70%
    Bench Press 3 5 70%
    Weighted Dips 3 10 50lbs
    OHP 3 5 85%
    Dumbell Bench 3 5 70%
    Lateral Raises 4 10
    Tricep Extension 3 10
    Skull Crusher 3 10
    Rope Pulldowns 3 10
    Neck Curls 3 15

    2 Squat 3 5 70%
    Weighted Pullups 3 5 70%
    Nordic Curls 5 10 w/25lbs
    hamstring curls 3 10
    Lat Pulldowns 3 10
    neutral grip 3 10
    cable row 3 10
    Row 3 10
    Hammer/Bicep Curls 3 12
    Barbell Curls 3 10
    Rope Curls 3 10
    Shrugs 3 10

    3 Cardio 2.5 mile run

    4 Deadlift 3 5 70%
    Bench Press 3 5 70%
    Weighted Dips 3 10 50lbs
    OHP 3 5 85%
    Dumbell Bench 3 5 70%
    Lateral Raises 4 10
    Tricep Extension 3 10
    Skull Crusher 3 10
    Rope Pulldowns 3 10
    Neck Curls 3 15
    5 Squat 3 5 70%
    Weighted Pullups 3 5 70%
    Nordic Curls 5 10 w/25lbs
    hamstring curls 3 10
    Lat Pulldowns 3 10
    neutral grip 3 10
    cable row 3 10
    Row 3 10
    Hammer/Bicep Curls 3 12
    Barbell Curls 3 10
    Rope Curls 3 10
    Shrugs 3 10

    6 3 mile run

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