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  • Luna Gym Plan

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    bakaprase 123
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    The document outlines a 4 day workout split with 2 upper body days, 1 for pushing exercises and 1 for pulling exercises, and 2 lower body/core days. Each day includes 3-4 exercises targeting specific muscle groups to be performed for 3-4 sets of 8-15 reps. Exercises include bench press, rows, shoulder press, curls, squats, lunges, situps, deadlifts, and calf raises.

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    The document outlines a 4 day workout split with 2 upper body days, 1 for pushing exercises and 1 for pulling exercises, and 2 lower body/core days. Each day includes 3-4 exercises targeting specific muscle groups to be performed for 3-4 sets of 8-15 reps. Exercises include bench press, rows, shoulder press, curls, squats, lunges, situps, deadlifts, and calf raises.

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    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
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    Download as docx, pdf, or txt
    29 views1 page

    Luna Gym Plan

    Uploaded by

    bakaprase 123
    The document outlines a 4 day workout split with 2 upper body days, 1 for pushing exercises and 1 for pulling exercises, and 2 lower body/core days. Each day includes 3-4 exercises targeting specific muscle groups to be performed for 3-4 sets of 8-15 reps. Exercises include bench press, rows, shoulder press, curls, squats, lunges, situps, deadlifts, and calf raises.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
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    of 1

    Upper Body Day 1

     Bench press – 3 x 8-10


     T bar rows – 3 x 8-10
     Seated dumbbell shoulder press – 2 x 10-12
     Lateral raises – 4 x 10-12
     Barbell bicep curls – 3 x 12-15
     rope extensions – 4 x 12-15

    Lower Body/Core Day 1

     Squats – 3 x 8-10
     hip thrusts – 3 x 8-10
     Walking lunges – 3 x 8-10 per leg
     Leg extensions – 4 x 10-12
     Hamstring curls – 4 x 12-15
     Weighted situps – 3 x 12-15

    Upper Body Day 2

     Lat pulldown – 3 x 8-10


     Dumbbell incline bench press – 4 x 8-12
     Single-arm machine row – 4 x 8-12
     Preacher curl macchine – 4 x 12-15
     tricep extension – 4 x 12-15

    Lower Body/Core Day 2

     Straight-leg deadlifts – 3 x 8-10


     Hack squats – 3 x 8-10
     Bulgarian split squats – 4 x 10-12 per leg
     Hanging knee raises – 4 x 10-12
     Calf raises – 4 x 12-15

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