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Back, Biceps, Forearms Warmup (10 Min) Back

The document outlines a full body workout split over 3 days targeting different muscle groups each day. Day 1 focuses on back, biceps and forearms, Day 2 on chest, triceps and abs, and Day 3 on shoulders, traps, and forearms. Each muscle group is worked with 3 sets of 8-12 reps of various exercises, followed by planks and cardio for 15-20 minutes.

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raj
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97 views

Back, Biceps, Forearms Warmup (10 Min) Back

The document outlines a full body workout split over 3 days targeting different muscle groups each day. Day 1 focuses on back, biceps and forearms, Day 2 on chest, triceps and abs, and Day 3 on shoulders, traps, and forearms. Each muscle group is worked with 3 sets of 8-12 reps of various exercises, followed by planks and cardio for 15-20 minutes.

Uploaded by

raj
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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BACK, BICEPS, FOREARMS

Warmup (10 min)

Back Lat Pulldown 3 sets 8 – 12 reps


Bent over dumbbell 3 sets 8 – 12 reps
row
Tbar or middle row 3 sets 8 – 12 reps

Biceps Ex bar barbell curls 3 sets 8 – 12 reps


Hammer curl 3 sets 8 – 12 reps
Pronated curl 3 sets 8 – 12 reps

Forearms Wrist curl 3 sets 8 – 12 reps


Reverse wrist curl 3 sets 8 – 12 reps

Planks and Cardio (15 – 20 min)

CHEST, TRICEPS, ABS

Warmup (10 min)

Chest Incline 3 sets 8 – 12 reps


dumbbell/barbell/machine
bench press
Cable row 3 sets 8 – 12 reps
Pec Dec chest fly 3 sets 8 – 12 reps

Triceps Rope triceps pushdown 3 sets 8 – 12 reps


Diamond press pushups 3 sets 8 – 12 reps
Tricep extensions (or) Skull 3 sets 8 – 12 reps
crusher

Abs Bicycle Crunch 3 sets 8 – 12 reps


(In-circuit) Russian Twist 3 sets 8 – 12 reps
Reverse crunch 3 sets 8 – 12 reps
Crunches 3 sets 8 – 12 reps

Planks and Cardio (15 – 20 min)


SHOULDERS, TRAPS, FOREARMS

Warmup (10 min)

Shoulder Lateral raises 3 sets 8 – 12 reps


Seated Dumbell 3 sets 8 – 12 reps
Press
Reverse Fly 3 sets 8 – 12 reps

Traps Dumbell Shrug 3 sets 8 – 12 reps


Two arm dumbbell 3 sets 8 – 12 reps
upright

Forearms Wrist curl 3 sets 8 – 12 reps


Reverse wrist curl 3 sets 8 – 12 reps

Planks and Cardio (15 – 20 min)

LEGS, CALVES, ABS

Warmup (10 min)

Legs and calves Squats 3 sets 6 – 8 reps


Leg extension 3 sets 8 – 12 reps
Leg Curl 3 sets 8 – 12 reps
Calf raise 3 sets 8 – 12 reps
Leg Press 3 sets 8 – 12 reps

Abs Bicycle Crunch 3 sets 8 – 12 reps


(In-circuit) Russian Twist 3 sets 8 – 12 reps
Reverse crunch 3 sets 8 – 12 reps
Crunches 3 sets 8 – 12 reps

Planks and Cardio (15 – 20 min)

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