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    Pragtam

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    Abderrahman Taleb
    This document outlines a weekly workout routine split across Monday, Tuesday, Friday, and Saturday. Each day focuses on a different full body combo movement followed by isolation exercises. Monday and Friday involve pull to hold presses and pull ups while Tuesday and Saturday involve press to push up combos and pushing exercises like planche holds and dips. Wednesday is dedicated to legs. Each exercise is split into sets with decreasing times or increasing reps as the sets progress.

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    Pragtam

    Uploaded by

    Abderrahman Taleb
    8 views2 pages
    This document outlines a weekly workout routine split across Monday, Tuesday, Friday, and Saturday. Each day focuses on a different full body combo movement followed by isolation exercises. Monday and Friday involve pull to hold presses and pull ups while Tuesday and Saturday involve press to push up combos and pushing exercises like planche holds and dips. Wednesday is dedicated to legs. Each exercise is split into sets with decreasing times or increasing reps as the sets progress.

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    pragtam

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    This document outlines a weekly workout routine split across Monday, Tuesday, Friday, and Saturday. Each day focuses on a different full body combo movement followed by isolation exercises. Monday and Friday involve pull to hold presses and pull ups while Tuesday and Saturday involve press to push up combos and pushing exercises like planche holds and dips. Wednesday is dedicated to legs. Each exercise is split into sets with decreasing times or increasing reps as the sets progress.

    Copyright:

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

    Pragtam

    Uploaded by

    Abderrahman Taleb
    This document outlines a weekly workout routine split across Monday, Tuesday, Friday, and Saturday. Each day focuses on a different full body combo movement followed by isolation exercises. Monday and Friday involve pull to hold presses and pull ups while Tuesday and Saturday involve press to push up combos and pushing exercises like planche holds and dips. Wednesday is dedicated to legs. Each exercise is split into sets with decreasing times or increasing reps as the sets progress.

    Copyright:

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

    monday

    set 1 set 2 set 3 set 4


    combo ( FL pull to hold press ) 30s 30s 20s
    negative FL 3 reps 3 reps 3 reps
    FL hold 15s 15s 7s
    pull up 10 reps 10 reps 10 reps 10 reps
    biseps curl 8 reps 8 reps 8 reps

    tuesday

    set 1 set 2 set 3 set 4


    combo (P press to push up ) 30s 30s 20s
    [Planche hold ( holo straddel ) 12s 12s 6s
    box planche press 5 reps 5 reps 5 reps
    scapular pushup 10 reps 10 reps 10 reps 10 reps
    dips 20 reps 20 reps 20 reps
    Pike push up 10 reps 10 reps 10 reps

    wedneseay

    legs

    friday

    set 1 set 2 set 3 set 4


    combo ( FL pull to hold press ) MH MH 20s
    negative FL 3 reps 3 reps 3 reps
    FL hold 15s 15s 7s
    pull up 10 reps 10 reps 10 reps 10 reps
    biseps curl 8 reps 8 reps 8 reps

    saturday

    set 1 set 2 set 3 set 4


    combo (P press to push up ) MH MH 20s
    [Planche hold ( holo straddel ) 12s 12s 6s
    box planche press 5 reps 5 reps 5 reps
    scapular pushup 10 reps 10 reps 10 reps 10 reps
    dips 20 reps 20 reps 20 reps
    Pike push up 10 reps 10 reps 10 reps

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