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    Gym Routine

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    naumanwani
    The document outlines a weekly workout plan with exercises scheduled for different days. Monday focuses on chest and cardio, including exercises like bench press, incline fly, and push ups. Tuesday targets biceps and triceps with cable exercises and curls. Wednesday works the back with pulls ups, lat pulldowns, and rows, followed by 20 minutes of cycling. Thursday is dedicated to abs and core. Friday targets shoulders. Saturday works legs.

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    Gym Routine

    Uploaded by

    naumanwani
    9 views2 pages
    The document outlines a weekly workout plan with exercises scheduled for different days. Monday focuses on chest and cardio, including exercises like bench press, incline fly, and push ups. Tuesday targets biceps and triceps with cable exercises and curls. Wednesday works the back with pulls ups, lat pulldowns, and rows, followed by 20 minutes of cycling. Thursday is dedicated to abs and core. Friday targets shoulders. Saturday works legs.

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    gym routine

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    The document outlines a weekly workout plan with exercises scheduled for different days. Monday focuses on chest and cardio, including exercises like bench press, incline fly, and push ups. Tuesday targets biceps and triceps with cable exercises and curls. Wednesday works the back with pulls ups, lat pulldowns, and rows, followed by 20 minutes of cycling. Thursday is dedicated to abs and core. Friday targets shoulders. Saturday works legs.

    Copyright:

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

    Gym Routine

    Uploaded by

    naumanwani
    The document outlines a weekly workout plan with exercises scheduled for different days. Monday focuses on chest and cardio, including exercises like bench press, incline fly, and push ups. Tuesday targets biceps and triceps with cable exercises and curls. Wednesday works the back with pulls ups, lat pulldowns, and rows, followed by 20 minutes of cycling. Thursday is dedicated to abs and core. Friday targets shoulders. Saturday works legs.

    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 2

    MONDAY

    Chest+cardio
    Rep 15-20/ 60s
    WEIGHT:
    1. Bench press 2. Incline fly dumbbell

    3. Decline dumbbell press 4. Dumbbell fly flat

    5. Cable cross (only lean no drop) 6. Body weight dips

    PUSH UPS – 50 (DEATH SET)

    CARDIO:
    Running 20 min (10-12 km/hr)

    TUESDAY
    3sets 15-20 rep
    1. Cable overhead extension 2. Dumbbell curl
    3. Rope push down 4. Barbell curls
    5. Single hand dumbbell 6. Single hand preacher curl
    overhead extension

    7. Dumbell pushdown death 8. Cable curl (50 reps) last grip


    set (50 reps)
    ABS
    1. Decline situps
    2. Reverse crunches (rais legs)
    3. Knee raises
    CARDIO
    Cycling

    WEDNESDAY:
    BACK AND CARDIO
    Pull ups- wide grip- full stretch-10-15 reps-
    1. Close grip lat 1. Double hand dumbell
    row
    2. Lat pull down 3. Rope rows
    4. Pullover 5. Rope shrugs
    6. Dumbell shrugs 7. Cardio 20 min cycle

    THURSDAY
    ABS+ Core
    FRIDAY:
    SHOULDER

    SATURDAY
    Legs

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