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    Monday: Chest & Abs Workout: Incline Bench Press

    Uploaded by

    Sam
    This document outlines a 5-day workout split with specific exercises scheduled for each day. Monday focuses on chest and abs with exercises like incline bench press and crunches. Tuesday targets the back with deadlifts and rows. Wednesday is legs and abs day with squats, lunges and calf raises. Thursday is arms day. Friday works shoulders and abs with military press and shrugs. Abs are also targeted 3 times per week with exercises such as hanging leg raises and cable crunches.

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    Monday: Chest & Abs Workout: Incline Bench Press

    Uploaded by

    Sam
    103 views3 pages
    This document outlines a 5-day workout split with specific exercises scheduled for each day. Monday focuses on chest and abs with exercises like incline bench press and crunches. Tuesday targets the back with deadlifts and rows. Wednesday is legs and abs day with squats, lunges and calf raises. Thursday is arms day. Friday works shoulders and abs with military press and shrugs. Abs are also targeted 3 times per week with exercises such as hanging leg raises and cable crunches.

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    safsd

    Original Title

    Workout

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    This document outlines a 5-day workout split with specific exercises scheduled for each day. Monday focuses on chest and abs with exercises like incline bench press and crunches. Tuesday targets the back with deadlifts and rows. Wednesday is legs and abs day with squats, lunges and calf raises. Thursday is arms day. Friday works shoulders and abs with military press and shrugs. Abs are also targeted 3 times per week with exercises such as hanging leg raises and cable crunches.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    103 views3 pages

    Monday: Chest & Abs Workout: Incline Bench Press

    Uploaded by

    Sam
    This document outlines a 5-day workout split with specific exercises scheduled for each day. Monday focuses on chest and abs with exercises like incline bench press and crunches. Tuesday targets the back with deadlifts and rows. Wednesday is legs and abs day with squats, lunges and calf raises. Thursday is arms day. Friday works shoulders and abs with military press and shrugs. Abs are also targeted 3 times per week with exercises such as hanging leg raises and cable crunches.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 3

    Monday: Chest & Abs Workout

    Exercise Sets Reps

    1. Incline Bench Press – Dumbbell or Barbell 4 6

    2. Decline Bench Press – Dumbbell or Barbell 4 8-12

    3. Machine Bench Press 3 6-12

    4. Machine Fly – or Dumbbell Fly 3 12-15

    5. Push Ups 3 Failure

    6. Crunches 4 25

    7. Leg Raise 3 12-15

    Tuesday: Back Workout


    Exercise Sets Reps

    1. Deadlift 4 6

    2. Lat Pull Down 4 8-12

    3. Dumbbell Row – or machine low row 4 8-12

    4. Hammer Strength Machine Row –


    4 10
    or machine upper row

    5. Straight Arm Cable Pull Down 2 15

    6. Cable Row Machine 3 12


    Wednesday: Legs & Abs Workout
    Exercise Sets Reps

    1. Barbell Back Squat 5 6

    2. Romanian Deadlift 4 8-12

    3. Leg Press 3 10-15

    4. Leg Curl 3 12-15

    5. Walking Lunge 3 15 Each

    6. Machine Calf Raise 4 20

    7. Crunches 3-4 15-20

    8. Plank 3-4 1 min

    Thursday: Arms Workout


    Exercise Sets Reps

    1. EZ Bar Curl 4 8-12

    2. EZ Bar Skullcrusher 4 8-12

    3. Spider Curl 4 8-12

    4. Incline Hammer Curl 4 8-12

    5. Cable Hammer Curl 4 8-12

    6. Cable Overhead Tricep Extension 4 8-12


    Friday: Shoulders & Abs Workout
    Exercise Sets Reps

    1. Military Press 4 6

    2. Lateral Raise 4 8-12

    3. Reverse Machine Fly 4 8-12

    4. Machine Shoulder Press 3 6-10

    5. Barbell Shrugs 4 15

    6. Decline Sit Up 3 15

    7. Barbell Roll Out 3 12

    Ab Workout: 3X Per Week


    Exercise Sets Reps

    1a. Hanging Leg Raise 3-4 8-12

    1b. Decline Sit Up 3-4 8-12

    2a. Lying Leg Raise 3-4 15-20

    2b. Cable Crunch 3-4 15-20

    3. Cable Wood Choppers 3-4 15-20 Per Side

    4. Barbell Ab Roll Out 3-4 Failure

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