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    Ian'S Workout Program: Monday

    Uploaded by

    Jonathan Lay
    Ian's workout program consists of a 5 day split with specific exercises targeted for different muscle groups each day including back, abs, chest, shoulders, triceps and legs. The abs routine is the same each day and focuses on plank and core exercises held for 30 seconds each. The program includes rest days on Thursday and Sunday.

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    © All Rights Reserved
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    Ian'S Workout Program: Monday

    Uploaded by

    Jonathan Lay
    352 views3 pages
    Ian's workout program consists of a 5 day split with specific exercises targeted for different muscle groups each day including back, abs, chest, shoulders, triceps and legs. The abs routine is the same each day and focuses on plank and core exercises held for 30 seconds each. The program includes rest days on Thursday and Sunday.

    Original Title

    WORKOUT

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    Ian's workout program consists of a 5 day split with specific exercises targeted for different muscle groups each day including back, abs, chest, shoulders, triceps and legs. The abs routine is the same each day and focuses on plank and core exercises held for 30 seconds each. The program includes rest days on Thursday and Sunday.

    Copyright:

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

    Ian'S Workout Program: Monday

    Uploaded by

    Jonathan Lay
    Ian's workout program consists of a 5 day split with specific exercises targeted for different muscle groups each day including back, abs, chest, shoulders, triceps and legs. The abs routine is the same each day and focuses on plank and core exercises held for 30 seconds each. The program includes rest days on Thursday and Sunday.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    IAN’S WORKOUT

    PROGRAM
    Monday
    BACK
    -Superman (as many as u can reps, 3 sets)
    -Reachers (as many as u can reps, 3 sets)

    ABS
    -Plank-Ups (30 seconds 1 set)
    -Plank Knee Ins (30 seconds 1 set)
    - Mountain Climbers (30 seconds 1 set)
    - Heel Taps (30 seconds 1 set)
    - Leg Raise Hip Lift (30 seconds 1 set)
    - Leg Raise (30 seconds 1 set)
    - Scissors (30 seconds 1 set)
    - Bicycle (30 seconds 1 set)
    - Plank Rotations (30 seconds 1 set)
    - Side Plank Left (30 seconds 1 set)
    - Side Plank Right (30 seconds 1 set)

    Tuesday
    CHEST
    Push-Ups 10 reps 1 Set (for now) ←- gradually increase as time progresses
    - standard push-up
    - diamond push-up
    - wide arm push-up
    - incline push-up
    - decline push-up

    Shoulders
    https://www.youtube.com/watch?v=9aT-GUy81wg

    TRI-CEPS
    -Bench dip (as many as you can reps) 3 sets
    Wednesday
    Legs
    https://www.youtube.com/watch?v=HgJ2tFT-au0

    https://www.youtube.com/watch?v=0z5hJYXAQp4

    ABS
    -Plank-Ups (30 seconds 1 set)
    -Plank Knee Ins (30 seconds 1 set)
    - Mountain Climbers (30 seconds 1 set)
    - Heel Taps (30 seconds 1 set)
    - Leg Raise Hip Lift (30 seconds 1 set)
    - Leg Raise (30 seconds 1 set)
    - Scissors (30 seconds 1 set)
    - Bicycle (30 seconds 1 set)
    - Plank Rotations (30 seconds 1 set)
    - Side Plank Left (30 seconds 1 set)
    - Side Plank Right (30 seconds 1 set)

    Thursday
    BREAK

    Friday
    BACK
    -Superman (as many as u can reps, 3 sets)
    -Reachers (as many as u can reps, 3 sets)

    ABS
    -Plank-Ups (30 seconds 1 set)
    -Plank Knee Ins (30 seconds 1 set)
    - Mountain Climbers (30 seconds 1 set)
    - Heel Taps (30 seconds 1 set)
    - Leg Raise Hip Lift (30 seconds 1 set)
    - Leg Raise (30 seconds 1 set)
    - Scissors (30 seconds 1 set)
    - Bicycle (30 seconds 1 set)
    - Plank Rotations (30 seconds 1 set)
    - Side Plank Left (30 seconds 1 set)
    - Side Plank Right (30 seconds 1 set)
    Saturday
    CHEST
    10 reps 1 Set (for now) ←- gradually increase as time progresses
    - standard push-up
    - diamond push-up
    - wide arm push-up
    - incline push-up
    - decline push-up

    Shoulders
    https://www.youtube.com/watch?v=9aT-GUy81wg

    TRI-CEPS
    -Bench dip (as many as you can reps) 3 sets

    Legs
    https://www.youtube.com/watch?v=HgJ2tFT-au0

    https://www.youtube.com/watch?v=0z5hJYXAQp4

    Sunday
    BREAK

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