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  • Workout Routine

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    Yasser Tahbouch
    27 views3 pages
    This document outlines a 4 day workout split focusing on different muscle groups each day. Day 1 works the legs, Day 2 works the chest, triceps and front delts, Day 3 works the back, biceps and rear delts, and Day 4 focuses on side delts and weak muscles. It provides the specific exercises and sets/rep ranges for each day. The author notes they do not directly train abs to focus on size and advises ensuring sufficient protein intake for muscle growth.

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    WORKOUT ROUTINE.xlsx

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    This document outlines a 4 day workout split focusing on different muscle groups each day. Day 1 works the legs, Day 2 works the chest, triceps and front delts, Day 3 works the back, biceps and rear delts, and Day 4 focuses on side delts and weak muscles. It provides the specific exercises and sets/rep ranges for each day. The author notes they do not directly train abs to focus on size and advises ensuring sufficient protein intake for muscle growth.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as xlsx, pdf, or txt
    27 views3 pages

    Workout Routine

    Uploaded by

    Yasser Tahbouch
    This document outlines a 4 day workout split focusing on different muscle groups each day. Day 1 works the legs, Day 2 works the chest, triceps and front delts, Day 3 works the back, biceps and rear delts, and Day 4 focuses on side delts and weak muscles. It provides the specific exercises and sets/rep ranges for each day. The author notes they do not directly train abs to focus on size and advises ensuring sufficient protein intake for muscle growth.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as xlsx, pdf, or txt
    of 3

    DAY 1 (legs) DAY 2 (CHEST/TRICEPS/FRONTD

    Exersices Sets Rep range Exersices


    Laying leg curl (machine) 3 8 to 12 Incline bench press (barbell)
    Seated leg curl (machine) 3 8 to 12 Incline chest press (machine)
    Squat (barbell) 4 8 to 12 Bench press (barbell)
    Leg press (machine) 4 8 to 12 Iso-lateral chest press (machine)
    Leg extension (machine) 3 8 to 15 Low cable fly crossovers
    Bulgarian split squat (dumbbell) 3 8 to 12 Cable fly crossovers
    Standing calf raise (machine) 3 12 to 15 Pull over (dumbbell)
    Seated calf raise (machine) 3 12 to 15 Chest fly (machine)
    Shoulder press (dumbbell)
    Front raise (cable)
    Triceps rope pushdown
    One arm tricep extension (dumbell)

    I DON’T TRAIN ABS BECAUSE I'M TRYING TO BE BIGGER AND PUT SOME M

    IF YOU'RE NOT SEEING ANY RESULTS THEN MAKE SURE TH


    TRICEPS/FRONTDELT) DAY 3 (BACK/BICEPS/REARDELT)
    Sets Rep range Exersices Sets Rep range
    3 8 to 12 Lat pull down (cable) 4 8 to 12
    3 8 to 12 Seated cable row 4 8 to 12
    3 8 to 12 Bend over row (barbell) 3 8 to 12
    3 8 to 12 Dumbbell row 3 8 to 12
    4 8 to 12 T-bar row 3 8 to 12
    4 8 to 12 Rope straight arm pull down 4 FAILURE
    3 FAILURE Deadlift (barbell) 3 8 to 12
    4 8 to 12 Face pull 4 FAILURE
    3 8 to 12 Up-right row (cable) 4 10 to 15
    3 10 to 15 EZ bar biceps curl 4 8 to 12
    4 10 to 15 Rope cable curl 4 FAILURE
    4 10 to 15

    GGER AND PUT SOME MUSCLE MASS BUT IF YOU WANT TO TRAIN THEM YOU CAN WHENEVER YOU HAVE ENOUGH ENERGY

    AKE SURE THAT YOU'RE TAKING ENOUGH PROTEIN (2g protein for 1
    DAY 4 (SIDEDELT/WEAK MUSCLE)
    Exersices Sets Rep range
    Lateral raise (dumbbell) 4 8 to 10
    Lateral raise (machine) 4 8 to 10
    Work on your weak muscles

    R YOU HAVE ENOUGH ENERGY

    EIN (2g protein for 1kg body weight)

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