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  • David y Laura OCT2018

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    davidgarrigosa
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    This document outlines a 3 day workout split for two individuals, David and Laura. Day 1 focuses on chest, back and traps for David and lower body for Laura. Day 2 targets shoulders, biceps and abs for both. Day 3 includes 30 minutes of cardio like spinning or stretching. Days 4 and 5 switch to back and triceps workouts with cardio circuits, and chest, biceps and abs with additional cardio. Both splits incorporate compound and isolation exercises done in supersets and trisets over 4 sets with reps ranging from 9 to 15.

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    This document outlines a 3 day workout split for two individuals, David and Laura. Day 1 focuses on chest, back and traps for David and lower body for Laura. Day 2 targets shoulders, biceps and abs for both. Day 3 includes 30 minutes of cardio like spinning or stretching. Days 4 and 5 switch to back and triceps workouts with cardio circuits, and chest, biceps and abs with additional cardio. Both splits incorporate compound and isolation exercises done in supersets and trisets over 4 sets with reps ranging from 9 to 15.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
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    Download as xlsx, pdf, or txt
    7 views2 pages

    David y Laura OCT2018

    Uploaded by

    davidgarrigosa
    This document outlines a 3 day workout split for two individuals, David and Laura. Day 1 focuses on chest, back and traps for David and lower body for Laura. Day 2 targets shoulders, biceps and abs for both. Day 3 includes 30 minutes of cardio like spinning or stretching. Days 4 and 5 switch to back and triceps workouts with cardio circuits, and chest, biceps and abs with additional cardio. Both splits incorporate compound and isolation exercises done in supersets and trisets over 4 sets with reps ranging from 9 to 15.

    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

    Day 1 Day 2 Day 3

    CHEST/BACK/TRAPS SHOULDER + BICEPS + ABS CARDIO


    Workout Sets Reps Workout Sets Reps Workout Sets
    Barbell Bent-Over-row 4 9-11 Lateral raise 4 9/30 + DS Spinning Class 1 h
    Superset
    DAVID Bench Press 4 9-11 Circuit Hammer curl 4 9/30 + DS Stretching
    Latt Pulldown 4 9-11 Rear delt raise 4 9/30 + DS
    Superset
    Incline Dumbell Fly 4 9-11 Shoulder press 4 9/30 + DS
    3 9-11 Circuit Incline biceps curl 4 9/30 + DS
    Superset Free Machine Chest
    3 9-11 Front raise 4 9/30 + DS
    3 9-11 Toes to Bar 4 10
    Superset Free Machines Back
    3 9-11 Circuit Plank/Side Plank/Med. Ball Plank 4 1 min
    Dumbell shrug 4 9-11 Decline Bench crunch + toes to air 4 10 each
    Superset
    Straight Arm Dip 4 9-11 Set Lower Back Extension 45 4 1min

    LOWER BODY SHOULDER + BICEPS + ABS CARDIO


    Workout Sets Reps Workout Sets Reps Workout Sets
    Hack squat 4 12 / DS Lateral raise 4 9/30 + DS Spinning Class 1 h
    Superset
    Forward lunge 4 12 Circuit Hammer curl 4 9/30 + DS Stretching
    Curtsy lunge 4 12-15 Rear delt raise 4 9/30 + DS
    Superset
    LAURA Barbell deadlift 4 12 / DS Shoulder press 4 9/30 + DS
    Sumo deadlift 4 12-15 Circuit Incline biceps curl 4 9/30 + DS
    Superset
    Leg extension 4 12 / DS Front raise 4 9/30 + DS
    Leg curl 4 12-15 / DS Toes to Bar 4 10
    Superset
    Barbell hip thruster 4 12-15 Circuit Plank/Side Plank/Med. Ball Plank 4 1 min
    Decline Bench crunch + toes to air 4 10 each
    Set Lower Back Extension 45 4 1min
    y3 Day 4 Day 5
    RDIO BACK/TRICEPS CHEST/BICEPS/ABS
    Reps Workout Sets Reps Workout Sets Reps
    Lat pulldown 4 9/30 + DS Spiderman push-up 4 9/30 + DS
    Triset Overhead triceps rope extension 4 9/30 + DS Triset Hammer curl 4 9/30 + DS
    Jump Rope 4 30s Plank up/down 4 30s / 30s
    Seated row 4 9/30 + DS Incline chest press 4 9/30 + DS
    Triset Triceps kick-back 4 9/30 + DS Triset Incline biceps curl 4 9/30 + DS
    Jump rope 4 30s Weighted Crunch 4 15
    Straight bar pushdown 4 9/30 + DS Cable Fly 4 9/30 + DS
    Triset Bench overhead triceps Pressdow 4 9/30 + DS Triset Cable Curl 4 9/30 + DS
    Jump rope 4 30s Stability-ball knee tuck 4 15
    Set 20 minutes cardio with 30s sprints Set 20 minutes cardio with 30s sprints

    RDIO BACK/TRICEPS CHEST/BICEPS/ABS


    Reps Workout Sets Reps Workout Sets Reps
    Lat pulldown 4 9/30 + DS Spiderman push-up 4 9/30 + DS
    Triset Overhead triceps rope extension 4 9/30 + DS Triset Hammer curl 4 9/30 + DS
    Jump Rope 4 30s Plank up/down 4 30s / 30s
    Seated row 4 9/30 + DS Incline chest press 4 9/30 + DS
    Triset Triceps kick-back 4 9/30 + DS Triset Incline biceps curl 4 9/30 + DS
    Jump rope 4 30s Weighted Crunch 4 15
    Straight bar pushdown 4 9/30 + DS Cable Fly 4 9/30 + DS
    Triset Bench overhead triceps Pressdow 4 9/30 + DS Triset Cable Curl 4 9/30 + DS
    Jump rope 4 30s Stability-ball knee tuck 4 15
    Set 20 minutes cardio with 30s sprints Set 20 minutes cardio with 30s sprints

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