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    Workout Split

    Uploaded by

    Alina Staicu
    The document outlines a 6 day workout split with different muscle groups targeted each day. Day 1 is push day focusing on chest, shoulders and triceps. Day 2 is pull day working back and biceps. Day 3 targets legs. Day 4 works shoulders, arms and includes cardio. Day 5 repeats lower body with a focus on glutes and hamstrings. Day 6 returns to back exercises. Each workout provides 3-6 exercises per muscle group consisting of 3-5 sets of 8-12 reps, increasing or decreasing weight and reps between sets.

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

    Workout Split

    Uploaded by

    Alina Staicu
    71 views2 pages
    The document outlines a 6 day workout split with different muscle groups targeted each day. Day 1 is push day focusing on chest, shoulders and triceps. Day 2 is pull day working back and biceps. Day 3 targets legs. Day 4 works shoulders, arms and includes cardio. Day 5 repeats lower body with a focus on glutes and hamstrings. Day 6 returns to back exercises. Each workout provides 3-6 exercises per muscle group consisting of 3-5 sets of 8-12 reps, increasing or decreasing weight and reps between sets.

    Original Description:

    womens workout split, straight from private trainers and fitness experts

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    © © All Rights Reserved

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    The document outlines a 6 day workout split with different muscle groups targeted each day. Day 1 is push day focusing on chest, shoulders and triceps. Day 2 is pull day working back and biceps. Day 3 targets legs. Day 4 works shoulders, arms and includes cardio. Day 5 repeats lower body with a focus on glutes and hamstrings. Day 6 returns to back exercises. Each workout provides 3-6 exercises per muscle group consisting of 3-5 sets of 8-12 reps, increasing or decreasing weight and reps between sets.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    71 views2 pages

    Workout Split

    Uploaded by

    Alina Staicu
    The document outlines a 6 day workout split with different muscle groups targeted each day. Day 1 is push day focusing on chest, shoulders and triceps. Day 2 is pull day working back and biceps. Day 3 targets legs. Day 4 works shoulders, arms and includes cardio. Day 5 repeats lower body with a focus on glutes and hamstrings. Day 6 returns to back exercises. Each workout provides 3-6 exercises per muscle group consisting of 3-5 sets of 8-12 reps, increasing or decreasing weight and reps between sets.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    of 2

    Workout Split

    I Push Day
    (optional) 10-15min cardio
    1) Bench Press
    - 5 sets with 12/12/8/6/3 reps increasing the weight accordingly
    2) Incline Dumbbell Press
    - 4 sets with 10-12 reps
    3) Seated Overhead Dumbbell Press
    - 4 sets with 12/10/10/8 reps increasing the weight accordingly
    4) Cable Flies
    - 4-5 sets of 10-12 reps using consistent medium-high weight
    5) Cable Triceps Push-Down
    - 3-4 sets of 12/10/10/8 reps with optional drop set after the last set, cutting the weight
    in half and doing double the reps with little-no rest between the last set and the drop
    set

    II Pull Day
    (optional) 10-15min cardio
    1) Deadlifts
    - 4-5 sets with 10/8/6/6/3 reps
    2) Bent Over Barbell Rows
    - 4 sets with 8-10 reps with consistent weight
    3) Lat Pulldowns
    - 3-4 sets with 10-12 reps
    4) Seated Cable Rows
    - 3-4 sets with 8-10 reps
    5) Rear Deltoid Flies
    - 3 sets with 10-13 reps

    III Legs
    (optional) 10-15min cardio
    1) Barbell Back Squat
    - 4-5 sets with 10-12 reps, wide stance, ass to grass
    2) Romanian Deadlifts
    - 3 sets with 8-10 reps, back straight and focusing on the stretch/contraction of the
    hamstrings and glutes
    3) Lunges (barbell or bodyweight)
    - 5 sets with 20 (10/leg) reps
    4) Hip Adductor Machine (or thrusts)
    - 3 sets with 12 reps
    5) Leg Extension
    - 3 sets with 8-10 reps
    6) Leg Curls
    - 3 sets with 8-10 reps
    IV Shoulders, Arms and Cardio
    (optional) 10-15min cardio
    1) Seated Dumbbell Overhead Press
    - 3 sets with 10-12 reps
    2) Standing Upright Row
    - 4 sets with 8-10 reps
    3) Lateral Deltoid Raises
    - 3 sets with 12-16 reps
    4) Rear Deltoid Flies
    - 3 sets with 10-13 reps
    5) Alternating Dumbbell Curls
    - 4 sets with 10 reps per arm
    6) Cable Rope Triceps Pushdowns
    - 4 sets with 10-12 reps

    V Glutes and Legs Day


    1) Barbell Back Squat
    - 4-5 sets with 10-12 reps, wide stance, ass to grass
    2) Leg Press Machine
    - 4-5 sets with 10 reps, high foot position to target hamstrings and glutes
    3) Lunges (barbell or bodyweight)
    - 5 sets with 10 reps per leg
    4) Glute Bridge (bodyweight or added weight)
    - 4 sets with 10 reps
    5) Glute Kickbacks
    - 4 sets with 8-10 reps per leg, done on machine, cables or just bodyweight

    VI Back Day
    (optional) 10-15min cardio
    1) Bent Over Barbell Rows
    - 4 sets with 8-10 reps with consistent weight
    2) Lat Pulldowns
    - 3-4 sets with 10-12 reps
    3) Seated Cable Rows
    - 3-4 sets with 8-10 reps
    4) Rear Deltoid Flies
    - 3 sets with 10-13 reps
    5) Incline Pulls (using the squat rack, chin to barbell)
    - 4-5 sets with 10-12 reps
    6) Assisted Pull Up Machine
    - 3-4 sets with 12/10/8/6, decreasing assistance

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