Scribd Logo
Upload

Welcome to Scribd!

  • 226 views

    Workout Description: Chest / Triceps Days

    Uploaded by

    Saif Sayeed
    This document outlines a weekly workout routine split into different muscle groups and days. Monday focuses on chest and triceps, Tuesday on back, biceps, and cardio, Wednesday on cardio and abs, Thursday is a rest day, Friday targets shoulders, traps, and cardio, Saturday works thighs, calves, and abs, and Sunday is dedicated to cardio. Each day includes 3 sets of various exercises for the targeted muscle groups, generally doing 15-12-10 or 14-12-8 repetitions with decreasing weight.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as DOCX, PDF, TXT or read online from Scribd

    Workout Description: Chest / Triceps Days

    Uploaded by

    Saif Sayeed
    226 views1 page
    This document outlines a weekly workout routine split into different muscle groups and days. Monday focuses on chest and triceps, Tuesday on back, biceps, and cardio, Wednesday on cardio and abs, Thursday is a rest day, Friday targets shoulders, traps, and cardio, Saturday works thighs, calves, and abs, and Sunday is dedicated to cardio. Each day includes 3 sets of various exercises for the targeted muscle groups, generally doing 15-12-10 or 14-12-8 repetitions with decreasing weight.

    Original Title

    Workout Description

    Copyright

    © Attribution Non-Commercial (BY-NC)

    Available Formats

    DOCX, PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    This document outlines a weekly workout routine split into different muscle groups and days. Monday focuses on chest and triceps, Tuesday on back, biceps, and cardio, Wednesday on cardio and abs, Thursday is a rest day, Friday targets shoulders, traps, and cardio, Saturday works thighs, calves, and abs, and Sunday is dedicated to cardio. Each day includes 3 sets of various exercises for the targeted muscle groups, generally doing 15-12-10 or 14-12-8 repetitions with decreasing weight.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    226 views1 page

    Workout Description: Chest / Triceps Days

    Uploaded by

    Saif Sayeed
    This document outlines a weekly workout routine split into different muscle groups and days. Monday focuses on chest and triceps, Tuesday on back, biceps, and cardio, Wednesday on cardio and abs, Thursday is a rest day, Friday targets shoulders, traps, and cardio, Saturday works thighs, calves, and abs, and Sunday is dedicated to cardio. Each day includes 3 sets of various exercises for the targeted muscle groups, generally doing 15-12-10 or 14-12-8 repetitions with decreasing weight.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    of 1

    Workout Description

    Monday: Chest / Triceps Tuesday: Back / Biceps/ Cardio Wednesday: Cardio/ Abs Thursday: Rest Friday: Shoulder / Traps / Cardio Saturday: Thigh / Calves / Abs Sunday: Cardio

    Chest / Triceps Days:



    1 Set of Warm Up on bench followed by 3 sets of 15, 12, 10 flat bench press 3 Sets of 15, 12, 10 dumbbell chest flyes 3 Sets of 12, 12, 8 incline dumbbell press 2 Sets of 12, 10 Weighted / Assisted Dips 3 Sets of 14, 12, 10 Skull crusher 2 Sets of 12, 8 Overhead Tricep Extension

    Back / Bicep Days:



    1 Set of Warm Up on pull ups followed by 3 sets of 15, 12, 8 lat pull-down 3 Sets of 14, 12, 10 low row 2 Sets of 12, 10 high row 2 Sets of 12, 8 Barbell pullovers 3 Sets of 12, 8, 6 Deadlifts 2 Sets of 12 each hand, 8-10 each hand Alternating Dumbbell Curls

    Shoulder / Traps Days:



    1 Set of Warm Up on Dumbbell Military Presses followed by 3 Sets of 12, 12, 8 Barbell Military Presses 3 Sets of 14, 12, 10 Dumbbell lateral raises 2 Sets of 12 ,10 Dumbbell front raises 3 Sets of 15, 12, 8 Posterior flyes (Machine or dumbbells) 2 Sets of 12, 10 Dumbbell Arnold Presses 3 Sets of 12, 10, 10 Heavy dumbbell Shrugs 2 Sets of 12, 10 Heavy Behind the back barbell shrugs

    Thigh / Calves / Abs Days:



    1 Set of Warm up on Full Squats followed by 3 Sets of 14, 12, 10Barbell full squats 3 Sets of 14, 12, 8 Hamstring Curls 3 Sets of 12, 8, 8 Heavy Calf raises 2 Sets of 8, 8 Heavy Squats on the leg press machine 2 Sets of 12, 8 leg extensions 2 Sets of 50, 50 crunches or as much as you can do 2 Sets of hanging leg raises (As much as you can do)

    You might also like

    pFad - Phonifier reborn

    Pfad - The Proxy pFad of © 2024 Garber Painting. All rights reserved.

    Note: This service is not intended for secure transactions such as banking, social media, email, or purchasing. Use at your own risk. We assume no liability whatsoever for broken pages.


    Alternative Proxies:

    Alternative Proxy

    pFad Proxy

    pFad v3 Proxy

    pFad v4 Proxy