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  • Workout Split

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    Lea Pernille Grimstad Olsen
    43 views2 pages
    This document outlines a 5 day body workout split, with each day focusing on a different muscle group combination. Day 1 works quads and glutes, day 2 focuses on glutes and hamstrings, day 3 targets back and includes interval training, day 4 again works glutes and hamstrings, and day 5 works shoulders, triceps, and chest, also including optional interval training. Each day lists 5-8 exercises that work the targeted muscles, and suggests weight progressions of 5, 6, 7, and 8 for each exercise.

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    This document outlines a 5 day body workout split, with each day focusing on a different muscle group combination. Day 1 works quads and glutes, day 2 focuses on glutes and hamstrings, day 3 targets back and includes interval training, day 4 again works glutes and hamstrings, and day 5 works shoulders, triceps, and chest, also including optional interval training. Each day lists 5-8 exercises that work the targeted muscles, and suggests weight progressions of 5, 6, 7, and 8 for each exercise.

    Copyright:

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

    Workout Split

    Uploaded by

    Lea Pernille Grimstad Olsen
    This document outlines a 5 day body workout split, with each day focusing on a different muscle group combination. Day 1 works quads and glutes, day 2 focuses on glutes and hamstrings, day 3 targets back and includes interval training, day 4 again works glutes and hamstrings, and day 5 works shoulders, triceps, and chest, also including optional interval training. Each day lists 5-8 exercises that work the targeted muscles, and suggests weight progressions of 5, 6, 7, and 8 for each exercise.

    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 2

    Body-ody-ody workout split (5 days)

    Quads & glutes 5 Weigt 6 Weigt 7 Weigt 8 Weigt


    Back squats
    Bulgarian split squat
    Kickback swings ss sidekick
    Leg press
    Glute extentions

    Glutes & hammies 5 Weigt 6 Weigt 7 Weigt 8 Weigt


    Reversed kettlebell lunges
    RDL ss single leg bench RDL
    KAS glute bridges ss hip abduction w/band
    Glute extentions

    Back & intervalls 5 Weigt 6 Weigt 7 Weigt 8 Weigt


    Barbell row
    Dumbell pullover
    Dumbell row
    Lat pulldown
    Cable row
    45x15 intervall (10-15 min) optional

    Glutes & hammies 5 Weigt 6 Weigt 7 Weigt 8 Weigt


    RDL
    Good mornings
    Hip thrust ss KAS glute bridges (5-10 x 3)
    Bulgarian split squat
    Kickback swings
    Shoulders, tricep & chest 5 Weigt 6 Weigt 7 Weigt 8 Weigt
    Dumbell bench press
    Dumbell front raise
    Arnold dumbell press
    Standing dumbell shoulder press
    Tricep extentions
    Leaning lateral raises
    45x15 intervall (10-15 min) optional

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