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    Chest Workout

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    Georgia Nica
    This document outlines a full body workout split with exercises targeting the chest, back, arms, shoulders, and legs over 5 days. Each day focuses on a different body part with 3-5 exercises listed that target that area through 5 sets of 6-10 reps. The workout progresses through incline and flat presses, rows, triceps and bicep exercises, lateral raises, and lower body movements like squats, lunges, and leg curls.

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    Chest Workout

    Uploaded by

    Georgia Nica
    4 views1 page
    This document outlines a full body workout split with exercises targeting the chest, back, arms, shoulders, and legs over 5 days. Each day focuses on a different body part with 3-5 exercises listed that target that area through 5 sets of 6-10 reps. The workout progresses through incline and flat presses, rows, triceps and bicep exercises, lateral raises, and lower body movements like squats, lunges, and leg curls.

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    This document outlines a full body workout split with exercises targeting the chest, back, arms, shoulders, and legs over 5 days. Each day focuses on a different body part with 3-5 exercises listed that target that area through 5 sets of 6-10 reps. The workout progresses through incline and flat presses, rows, triceps and bicep exercises, lateral raises, and lower body movements like squats, lunges, and leg curls.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    4 views1 page

    Chest Workout

    Uploaded by

    Georgia Nica
    This document outlines a full body workout split with exercises targeting the chest, back, arms, shoulders, and legs over 5 days. Each day focuses on a different body part with 3-5 exercises listed that target that area through 5 sets of 6-10 reps. The workout progresses through incline and flat presses, rows, triceps and bicep exercises, lateral raises, and lower body movements like squats, lunges, and leg curls.

    Copyright:

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

    Chest Back Arm Shoulder Leg

    Workout Workout Workout Workout Workout


    Incline Straight arm Cable triceps Dumbbell side Single leg
    dumbbell fly pulldown (5 pushdown (5 lateral raise (5 extension (5
    (5 sets, 8 reps) sets, 8-10 sets, 8-10 sets, 8-10 sets, 8-10
    reps) reps) reps) reps)

    Flat barbell Close grip Bodyweight Behind the Barbell squat


    bench press (5 supinated dip (5 sets, 10 neck overhead (5 sets, 6-8
    sets, 6-8 reps) cable reps) press (5 sets, reps)
    pulldown (5 6-8 reps)
    sets, 8-10
    reps)

    Bodyweight Barbell row (5 Overhead Bent over Single leg


    dips (5 sets, 10 sets, 5 reps) cable triceps dumbbell raise hamstring
    reps) extension (5 (5 sets, 8-10 curls (5 sets,
    sets, 8-10 reps) 8-10 reps)
    reps)

    Flat dumbbell Standing Standing Front barbell Leg press (5


    fly (5 sets, 8 dumbbell dumbbell curl raise (5 sets, sets, 6-8 reps)
    reps) shrug (5 sets, (5 sets, 8-10 8-10 reps)
    8-10 reps) reps)

    Incline barbell Barbell Supinated Seated Walking


    bench press (5 upright row (5 chin-up (5 machine press dumbbell
    sets, 6-8 reps) sets, 6-8 reps) sets, 6-8 reps) (5 sets, 6-8 lunge (5 sets,
    reps) 8-10 reps)

    Barbell Standing cald


    preacher curl raises (5 sets,
    (5 sets, 8-10 10-15 reps)
    reps)

    Barbell
    forearm curl
    (5 sets, 10
    reps)

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