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    DYM

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    nguyenkane1111
    This document outlines a weekly workout plan that includes exercises for chest, back, shoulders, arms, and legs. Each day focuses on a different muscle group and includes warm up, main lifts, and a cool down period. The workouts follow a similar structure of running warm up, compound and isolation exercises for the target muscle group, and finishing with ab exercises and additional cardio.

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    DYM

    Uploaded by

    nguyenkane1111
    7 views1 page
    This document outlines a weekly workout plan that includes exercises for chest, back, shoulders, arms, and legs. Each day focuses on a different muscle group and includes warm up, main lifts, and a cool down period. The workouts follow a similar structure of running warm up, compound and isolation exercises for the target muscle group, and finishing with ab exercises and additional cardio.

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    This document outlines a weekly workout plan that includes exercises for chest, back, shoulders, arms, and legs. Each day focuses on a different muscle group and includes warm up, main lifts, and a cool down period. The workouts follow a similar structure of running warm up, compound and isolation exercises for the target muscle group, and finishing with ab exercises and additional cardio.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as docx, pdf, or txt
    7 views1 page

    DYM

    Uploaded by

    nguyenkane1111
    This document outlines a weekly workout plan that includes exercises for chest, back, shoulders, arms, and legs. Each day focuses on a different muscle group and includes warm up, main lifts, and a cool down period. The workouts follow a similar structure of running warm up, compound and isolation exercises for the target muscle group, and finishing with ab exercises and additional cardio.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
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    Download as docx, pdf, or txt
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    ALL PRE MEAL: 1 BANANA


    Warmup: 10 min running
    Main: 1, Flat barbell press: 3x12
    2, Dumbell fly: 3x12
    Monday: CHEST
    3, Incline dumbell press: 4x12
    4, Machine press: 4x12
    5, Crunch: 3x20
    After: 15 min cycling/ running
    Warmup: 10 min running
    Main: 1, Wide grip pull: 4x12
    2, Close grip pull: 3x12
    Tuesday: BACK 3, Cable row: 4x12
    4, Hyper extension: 3x10
    5, Dumbell row: 4x10
    6, Crunch: 3x20
    After: 15 min cycling/ running
    Warmup: 10 min running
    Main: 1, Dumbell lateral raise: 4x12
    2, Bent over DB fly: 4x12
    Saturday:
    2, Dumbell front raise: 4x12
    SHOULDER
    3, Dumbell shoulder press: 3x12
    4, Barbell shoulder press: 3x12
    5, Crunch: 3x20
    After: 15 min cycling/ running
    Warmup: 10 min running
    Main: 1, Barbell curls: 4x12
    2, Hammer curls: 3x12
    Sunday: ARM 3, Seated triceps press: 3x12
    4, Single arm preacher curls: 4x12
    5, Triceps extension: 4x10
    6, Crunch: 3x20
    After: 15 min cycling/ running
    ONE TIME A Warmup: 10 min running
    MONTH: LEGS Main: 1, Squats: 4x12
    2, Calve raises: 3x15
    3, Leg extension: 4x12
    4, Leg press: 3x12
    5, Leg curls: 4x12
    6, Crunch: 3x20
    After: 15min cycling

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