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Ian'S Workout Program: Monday

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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Jonathan Lay
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704 views

Ian'S Workout Program: Monday

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.

Uploaded by

Jonathan Lay
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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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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