Scribd Logo
Upload

Welcome to Scribd!

  • Wian's Program

    Uploaded by

    mgstruwig
    3 views2 pages
    This document outlines Wian's 4 day workout program that focuses on different muscle groups each day. Day 1 is chest, triceps, and abs exercises like flys, bench press, and planks. Day 2 is back and biceps with lat pulldowns, rows, and hammer curls. Day 3 targets legs and abs with squats, leg press, and various ab exercises. Day 4 is shoulders, traps, and cardio with shoulder presses, lateral raises, and treadmill work. Each exercise is prescribed at 15 reps for 4 sets except where noted.

    Original Description:

    Original Title

    Wian’s Program

    Copyright

    © © All Rights Reserved

    Available Formats

    PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    Report this Document
    This document outlines Wian's 4 day workout program that focuses on different muscle groups each day. Day 1 is chest, triceps, and abs exercises like flys, bench press, and planks. Day 2 is back and biceps with lat pulldowns, rows, and hammer curls. Day 3 targets legs and abs with squats, leg press, and various ab exercises. Day 4 is shoulders, traps, and cardio with shoulder presses, lateral raises, and treadmill work. Each exercise is prescribed at 15 reps for 4 sets except where noted.

    Copyright:

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

    Wian's Program

    Uploaded by

    mgstruwig
    This document outlines Wian's 4 day workout program that focuses on different muscle groups each day. Day 1 is chest, triceps, and abs exercises like flys, bench press, and planks. Day 2 is back and biceps with lat pulldowns, rows, and hammer curls. Day 3 targets legs and abs with squats, leg press, and various ab exercises. Day 4 is shoulders, traps, and cardio with shoulder presses, lateral raises, and treadmill work. Each exercise is prescribed at 15 reps for 4 sets except where noted.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    of 2

    Wian’s program

    Chest and triceps and abs monday


    Flys 15x4

    Bench incline 15x 4

    Dumbellpress 15x 4

    Push up 10 between every set

    Cable cross overs 15x 4

    Tricep push down 15x4

    Dips 15x 4

    V sit - 1min x3

    Plank -1min x3

    Side planks -1min x3

    Rope swings 1min x3

    Tuesday back and biceps


    Lat pull down 15x4

    Rows 15x4

    Long pull 15x4

    Chain saws 15x4

    Deadlifts 15x3

    Hammer curls 15x4 per arm

    Zottman curls 15x4

    21s x3

    Preacher curls 15x4

    Cardio rowing machine 10mins

    Wednesday Legs and abs


    Squats 15x4

    Leg press 15x4


    Leg press 15x4

    Raised lunges 15x4

    Leg extentions 15x4

    Leg curls 15x4

    RDLs 15x4

    Standing calf raises 20x4

    Seated calf raises 20x4

    Crunches 15x4

    Flatter kicks 15x4

    Leg raises 15x4

    Reverse cruches 15x4

    Cycle 15mins

    Thursday shoulders and traps


    Shoulders press 15x4

    Laterals 15x4

    Frontils 15x4

    Upright rows 15x4

    Shrugs 15x4

    Face pulls 15x4

    Treadmill 15mins

    Boxing bag 10 mins

    You might also like