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    Workout

    Uploaded by

    Rastko Lazarevic
    The document outlines a 6-day workout routine split into different muscle groups each day. Day 1 focuses on abs with exercises like planks, sit-ups, and core boat crunches. Day 2 targets arms with chin-ups, curls, and tricep exercises. Day 3 works the chest with various push-up variations. Days 4-6 continue the split with additional abs, legs, and back exercises consisting of movements like squats, lunges, pull-ups, and extensions. The routines provide sets and repetitions for each exercise with rest periods between sets.

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    Workout

    Uploaded by

    Rastko Lazarevic
    227 views3 pages
    The document outlines a 6-day workout routine split into different muscle groups each day. Day 1 focuses on abs with exercises like planks, sit-ups, and core boat crunches. Day 2 targets arms with chin-ups, curls, and tricep exercises. Day 3 works the chest with various push-up variations. Days 4-6 continue the split with additional abs, legs, and back exercises consisting of movements like squats, lunges, pull-ups, and extensions. The routines provide sets and repetitions for each exercise with rest periods between sets.

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    za biceps supi posveceno

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    workout

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    The document outlines a 6-day workout routine split into different muscle groups each day. Day 1 focuses on abs with exercises like planks, sit-ups, and core boat crunches. Day 2 targets arms with chin-ups, curls, and tricep exercises. Day 3 works the chest with various push-up variations. Days 4-6 continue the split with additional abs, legs, and back exercises consisting of movements like squats, lunges, pull-ups, and extensions. The routines provide sets and repetitions for each exercise with rest periods between sets.

    Copyright:

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

    Workout

    Uploaded by

    Rastko Lazarevic
    The document outlines a 6-day workout routine split into different muscle groups each day. Day 1 focuses on abs with exercises like planks, sit-ups, and core boat crunches. Day 2 targets arms with chin-ups, curls, and tricep exercises. Day 3 works the chest with various push-up variations. Days 4-6 continue the split with additional abs, legs, and back exercises consisting of movements like squats, lunges, pull-ups, and extensions. The routines provide sets and repetitions for each exercise with rest periods between sets.

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    DAY 1: ABS

    Core boat crunch: 3×8-18 (rest 90 seconds between each set)


    Abdominal hollowing + Plank Superset: 3×60 seconds each (do a minute of hollowing, followed
    immediately by a minute of planking; rest 90 seconds between each superset)
    Toe touches: 2×50 (25 each side; rest 90 seconds between each set)
    Lying twists: 2×40 (20 each side; rest 90 seconds between each set)
    Shoulder blade protractions: 1×50
    Supermans: 2×20 (rest 60 seconds between each set)
    Sit-ups: 3×8-18 (rest 90 seconds between each set)

    Glute bridges: 3×8-18 (rest 90 seconds between each set)

    Bicycle crunches + Russian twists Superset: 3×20-30 each (10-15 each side, no rest in between
    exercises, rest 90 seconds between each superset)

    Wall slides: 1 set, getting as close to the wall as possible

    Good mornings without weight: 2×20 (rest 60 seconds between sets)

    DAY 2: ARMS
    1. WEIGHTED CHINUPS
    3-4 Sets x 6-8 reps (choose a weight that helps you to reach failure within this range)
    Note: Beginners may swap in seated chinups here if chins are too difficult.
    2. BICEPS CHINUPS
    2-3 sets of 10-12 reps to failure
    Note: Beginners may swap in inverted chin curls if this exercise is too difficult.
    3. WAITER’S CURLS
    2-3 sets of 10-12 reps to failure
    4A &B. LIP BUSTER CURLS INTO NEGATIVE CHIN HANGS
    2-3 sets of 15-20 reps on the lip busters immediately into a negative chin to failure

    HOME TRICEPS EXERCISES


    1 WEIGHTED UPRIGHT DIPS
    3-4 Sets x 6-8 reps (choose a weight that helps you to reach failure within this range)
    Note: Beginners may swap in feet assisted dips here if dips are too difficult.
    2. TRICEPS PUSHDOWNS
    2-3 sets of 10-12 reps to failure
    3. TRICEPS PUSHAWAYS
    2-3 sets of 10-12 reps to failure
    4. TRICEP PUSHUP TRIO
    2-3 sets to failure on each pushup as one giant drop
    Note: Beginners will perform each of these variations from their knees.

    DAY 3: CHEST
    4x10
    Wide Press-up
    Alternating Shuffle Press-up
    Diamond Press-up
    One-arm Press-up
    Cross-over Elevated Press-up
    Elevated Diamond Press-up
    Dynamic Press-up
    Spiderman Press-up
    Incline Press-up
    Decline Press-up

    DAY 4: ABS
    Core boat crunch: 3×8-18 (rest 90 seconds between each set)
    Abdominal hollowing + Plank Superset: 3×60 seconds each (do a minute of hollowing, followed
    immediately by a minute of planking; rest 90 seconds between each superset)
    Toe touches: 2×50 (25 each side; rest 90 seconds between each set)
    Lying twists: 2×40 (20 each side; rest 90 seconds between each set)
    Shoulder blade protractions: 1×50
    Supermans: 2×20 (rest 60 seconds between each set)

    DAY 5: LEGS
    Stretch: Runners lunges, toe touches, leg pulls, calf stretches, etc.
    Sprints: 3×50-100 meters (this fatigues your central nervous system and is actually a really good
    leg exercise to build powerful muscle fast)
    Bodyweight squats: 4×15-20
    Pistol squats: 3×10-20
    Leg curls: 3×10-20
    Glute bridges: 3×10-20
    Single leg calf raises: 3×15-20 each

    STRENGTH
    Stretch: See above.
    Broad jumps: 3×10-15
    Pistol squats: 3×10-15 each
    Jumping lunges: 3×10-20 each side
    Inchworms: 3×5-10 full inchworms
    Lunge pulses: 3×20-50 each side
    Jump rope: 5 minute freestyle

    DAY 6: BACK
    Pull-ups/assisted pull-ups: 2 sets of 8 repetitions
    Back extensions: 2 sets of 10 reps

    Reverse snow angels: 2 sets of 10 reps


    Plank: 2 instances of 30 seconds each
    Push-ups: 2 sets of 10 reps

    Hip hinges: 2 sets of 10 reps


    Scapula push-ups: 2 sets of 10 reps

    The Intermediate-Advanced Routine Back extensions: 3 sets of 10 reps Superman: 3 sets of 10 reps

    Pull-ups: 3 sets of 10 reps

    Wall walks: 3 sets of 6

    Scapula push-ups: 3 sets of 10

    Negative pull-ups: 2 sets of 10 Rest

    Negative pull-ups: 2 sets of 10

    Pull-up hold: 1 or 2 instances in upper position until failure Pull-up hold: 1 or 2 instances in lower
    position until failure

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