Scribd Logo
Upload

Welcome to Scribd!

  • Antrenament

    Uploaded by

    Radu Circiu
    11 views7 pages
    This document outlines a full body workout that focuses on chest, back, biceps, triceps, shoulders, legs, and core each split over 3 sessions. The first session works chest, back, biceps, triceps and shoulders using exercises like bench press, lat pulldowns, bicep curls, and tricep extensions. The second session targets legs with moves such as Bulgarian split squats, leg curls, and calf raises. The third session can alternate between chest, triceps, and shoulders or biceps and back using similar exercises.

    Original Description:

    Copyright

    © © All Rights Reserved

    Available Formats

    DOCX, PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    Report this Document
    This document outlines a full body workout that focuses on chest, back, biceps, triceps, shoulders, legs, and core each split over 3 sessions. The first session works chest, back, biceps, triceps and shoulders using exercises like bench press, lat pulldowns, bicep curls, and tricep extensions. The second session targets legs with moves such as Bulgarian split squats, leg curls, and calf raises. The third session can alternate between chest, triceps, and shoulders or biceps and back using similar exercises.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as docx, pdf, or txt
    11 views7 pages

    Antrenament

    Uploaded by

    Radu Circiu
    This document outlines a full body workout that focuses on chest, back, biceps, triceps, shoulders, legs, and core each split over 3 sessions. The first session works chest, back, biceps, triceps and shoulders using exercises like bench press, lat pulldowns, bicep curls, and tricep extensions. The second session targets legs with moves such as Bulgarian split squats, leg curls, and calf raises. The third session can alternate between chest, triceps, and shoulders or biceps and back using similar exercises.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as docx, pdf, or txt
    of 7

    chest+back

    benchpress
    incline benchpress
    flys
    lat pulldown/tractiuni
    cable rows
    rope pulldows
    Trapez + lowerback
    (shrugs,reverse sit ups)

    Biceps + triceps + shoulder

    cable bicep curls


    concentration curls
    hammer curls
    forearm curls ( wrist curls, neutral
    wrist curls, reverse wrist curls ×3
    superset)
    tricep pushdown
    closegrip benchpress
    overhead tricep extensions
    lateral raises
    front raises
    face pulls

    Legs

    Bulgarian split squat


    Leg curls
    Leg extension
    Leg press
    Gambe (weighted calf raise)
    (Eu fac si abdomen cu picioare)
    (Sit ups/ decline sit ups)
    (Leg raise)
    (Russian twist)
    (1min Plank (optional))

    Chest + triceps + shoulder

    bench press,
    incline benchpress
    flys
    tricep extensions
    dips/closegrip benchpress
    overhead tri extensions
    lat raises
    front raises

    SAU

    bench press
    incline benchpress
    flys
    tricep pushdown
    closegrip bencjpress
    overhead tricep extension
    + superset×2 (adica fara pauza)
    lateral raises
    front raises

    Biceps + Back

    curls
    spider curls
    hammer curls
    lat pulldown/tractiuni
    cable rows
    rope pull overs
    trapez + lowerback
    (shrugs,reverse sit ups)

    You might also like