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    Gym Schedule

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    mattias ronning
    The document outlines a 6 day gym workout schedule divided into different body parts each day. Day 1 and 4 focus on triceps, chest, shoulders and forearms. Day 2 and 5 target back, biceps, traps and rear delts. Day 3 and 6 work hamstrings, quads, calves and glutes. Day 7 is dedicated to testing 1 rep max for squats, bench press and deadlifts. Each body part lists 3-4 exercises to be done for 3-4 sets of 8-12 reps, with some variations and exceptions.

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    Gym Schedule

    Uploaded by

    mattias ronning
    1 views2 pages
    The document outlines a 6 day gym workout schedule divided into different body parts each day. Day 1 and 4 focus on triceps, chest, shoulders and forearms. Day 2 and 5 target back, biceps, traps and rear delts. Day 3 and 6 work hamstrings, quads, calves and glutes. Day 7 is dedicated to testing 1 rep max for squats, bench press and deadlifts. Each body part lists 3-4 exercises to be done for 3-4 sets of 8-12 reps, with some variations and exceptions.

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    Gym Schedule (1)

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    The document outlines a 6 day gym workout schedule divided into different body parts each day. Day 1 and 4 focus on triceps, chest, shoulders and forearms. Day 2 and 5 target back, biceps, traps and rear delts. Day 3 and 6 work hamstrings, quads, calves and glutes. Day 7 is dedicated to testing 1 rep max for squats, bench press and deadlifts. Each body part lists 3-4 exercises to be done for 3-4 sets of 8-12 reps, with some variations and exceptions.

    Copyright:

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

    Gym Schedule

    Uploaded by

    mattias ronning
    The document outlines a 6 day gym workout schedule divided into different body parts each day. Day 1 and 4 focus on triceps, chest, shoulders and forearms. Day 2 and 5 target back, biceps, traps and rear delts. Day 3 and 6 work hamstrings, quads, calves and glutes. Day 7 is dedicated to testing 1 rep max for squats, bench press and deadlifts. Each body part lists 3-4 exercises to be done for 3-4 sets of 8-12 reps, with some variations and exceptions.

    Copyright:

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

    Day: 1/Day: 4 Triceps, Chest, Shoulders, Forearm


    _____________________________________________________________________
    Triceps:
    (Tricep pushdown 3-4 x 8-12)
    (Tricep overhead extensions 3-4 x 8-12)
    Close grip bench press 3-4 x 6-12
    _____________________________________________________________________
    Chest:
    (Bench press 3-4 x 6-12)
    (Cable chest flyes 3-4 x 8-12)
    (Pec flyes 3-4 x 8-12)
    (Chest press 3-4 x 8-12)
    _____________________________________________________________________
    Shoulder:
    (Dumbbell lateral raises 3-4 x drop set 8-6-4-2 kg-failure)
    (Dumbbell shoulder press 3-4 x 8-12)
    Shoulder press 3-4 x 8-12
    _____________________________________________________________________
    Forearm:
    (Reverse curl 3-4 x 8-12)
    (Wrist Roller 3-4 x 8-12)
    Hammer curl 3-4 x 6-Failure
    _____________________________________________________________________
    Day: 2/Day: 5 Back, Biceps, Traps, Rear delts
    _____________________________________________________________________
    Back:
    (Seated rows 3-4 x 8-12)
    (Lat pulldown 3-4 x 8-12)
    (Straight arm pulldown 3-4 x 8-12)
    Barbell rows 3-4 x 8-12
    back extensions 1-3 x 20+
    _____________________________________________________________________
    Bicep:
    (Curls 3-4 x 6-Failure)
    (Hammer curls 3-4 x 6-Failure)
    Preacher Curl 3-4 x 8-12
    incline dumbbell curl 3-4 x 6-14
    Spider curls 3-5 x 8-12
    _____________________________________________________________________
    Traps:
    Upright rows 3-4 x 8-12
    Dumbbell shrugs 3-4 x 8-12
    _____________________________________________________________________
    Read delts:
    (Lat pulldowns 3-4 x 8-12)
    Face pulls 3-4 x 8-12
    Barbell rows 3-4 x 8-12
    _____________________________________________________________________
    Day: 3/Day: 6 Hamstring, Quads, Calves, Glutes
    _____________________________________________________________________
    Hamstring:
    (Hamstring curls 3-4 x 8-12)
    High up leg press 3-4 x 8-12
    RDLs 3-4 x 8-12
    _____________________________________________________________________
    Quads:
    (Leg extensions 3-4 x 8-12)
    (Squats 3-4 x 8-12)
    Leg press 3-4 x 8-12
    _____________________________________________________________________
    Calves:
    (Seated calf raises 3-4 x 8-12)
    Leg press calf raises 3-4 x 8-12
    _____________________________________________________________________
    Glutes:
    (Squats 3-4 x 8-12)
    Rdls 3-4 x 8-12
    Hip thrust 3-4 x 8-12
    _____________________________________________________________________
    Day: 7 SBD
    _____________________________________________________________________
    SBD:
    (Squat 1 rep max)
    (Bench press 1 rep max)
    (Deadlift 1 rep max)

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