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    Ahmad Jidni
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    The document outlines four different workout routines: Lower Body A, Upper Body A, Lower Body B, and Upper Body B. Each routine focuses on different major muscle groups and includes compound and isolation exercises with sets and reps noted. The lower body routines emphasize squats, deadlifts, and core exercises while the upper body routines emphasize presses, rows, and arm exercises.

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    The document outlines four different workout routines: Lower Body A, Upper Body A, Lower Body B, and Upper Body B. Each routine focuses on different major muscle groups and includes compound and isolation exercises with sets and reps noted. The lower body routines emphasize squats, deadlifts, and core exercises while the upper body routines emphasize presses, rows, and arm exercises.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    16 views5 pages

    Plan

    Uploaded by

    Ahmad Jidni
    The document outlines four different workout routines: Lower Body A, Upper Body A, Lower Body B, and Upper Body B. Each routine focuses on different major muscle groups and includes compound and isolation exercises with sets and reps noted. The lower body routines emphasize squats, deadlifts, and core exercises while the upper body routines emphasize presses, rows, and arm exercises.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    of 5

    Lower Body A Workout - Squat & Abs (core) Focus Upper Body A Workout - Benchpress Focus

    1. Barbell Squats (2x5, 1x5+) 1. Barbell Benchpress (2x5, 1x5+)


    2. Barbell Romanian Deadlifts (2x8, 1x8+) 2. Barbell Bent Over Rows (2x5, 1x5+)
    3. Hanging Leg Raises (2x8, 1x8+) 3. Incline Dumbbell Press (2x8, 1x8+)
    4. Goblet Squats (2x12, 1x12+) 4. Lat Pulldown (2x8, 1x8+)
    5. Dumbbell Calve Raises/Sled calf press (2x15, 1x15+) 5. Dumbbell Lateral Raises (2x12, 1x12)
    6. Ab Workout/ 2-3 exercises ( 2x15, 1x15+) 6. Tricep Cable Pushdown (2x12, 1x12+)
    7. Extra Isolation Work (2x12, 1x12+) 7. Dumbbell Concentration Curls (2x12, 1x12+)
    8. Seated Straight Arm Clip Chest (2x12, 1x12+)

    Lower Body B Workout - Deadlift & Abs (core) Focus Upper Body B Workout - Overhead Press Focus
    1. Barbell Deadlift (1x5, 1x5+) 1. Barbell Overhead Press (2x5, 1x5+)
    2. Barbell Squats (2x8, 1x8+) 2. Chin-Ups (2x10, 1x10+)
    3. Hanging Leg Raises (2x8, 1x8+) 3. Flat Bench Dumbbell Press (2x8, 1x8+)
    4. Single Leg Dumbbell Step Up (2x12, 1x12+) 4. Seated Cable Rows (2x8, 1x8+)
    5. Dumbbell Calve Raises/Sled calf press (2x15, 1x15+) 5. Bent Over Dumbbell Lateral Raises (2x12, 1x12)
    6. Ab Workout/ 2-3 exercises ( 2x15, 1x15+) 6. Overhead Dumbbell Tricep Extension (2x12, 1x12+)
    7. Extra Isolation Work (2x12, 1x12+) 7. Dumbbell Hammer Curls (2x12, 1x12+)
    8. Seated Lever Reverse Fly (2x12, 1x12+)
    Upper Body A/B
    Lower Body B
    Upper Body B
    Lower Body A
    Upper Body A

    Istirahat
    Istirahat
    2. Barbell Bent Over Rows 3. Incline Dumbbell Press
    1. Barbell Benchpress

    5. Dumbbell Lateral Raises 6. Tricep Cable Pushdown 7. Dumbbell Concentration Curls


    4. Lat Pulldown

    8. Seated Straight Arm Clip Chest


    1. Barbell Overhead Press 2. Chin-Ups 3. Flat Bench Dumbbell Press

    4. Seated Cable Rows 5. Bent Over Dumbbell Lateral Raises

    6. Overhead Dumbbell Tricep Extension 7. Dumbbell Hammer Curls 8. Seated lever reverse fly
    1. Barbell Squats 2. Barbell Romanian Deadlifts 3. Hanging Leg Raises

    4. Goblet Squats 5. Dumbbell Calve Raises 6. Single Leg Dumbbell Step Up

    7. Sled calf press


    Heels to the Heavens Step Through Plank

    X Man Crunches Alternating Thread the Needle

    Alternating Jackknifes Stationary Bikes

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