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    Workout 123

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    vevomit412
    The document outlines a weekly workout routine split into different days focusing on different muscle groups including back, arms and abs, quads, shoulders, chest and abs, and hamstrings and calves. Each day includes multiple exercises with sets and reps listed for each exercise.

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

    Workout 123

    Uploaded by

    vevomit412
    20 views2 pages
    The document outlines a weekly workout routine split into different days focusing on different muscle groups including back, arms and abs, quads, shoulders, chest and abs, and hamstrings and calves. Each day includes multiple exercises with sets and reps listed for each exercise.

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    Workout123

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    The document outlines a weekly workout routine split into different days focusing on different muscle groups including back, arms and abs, quads, shoulders, chest and abs, and hamstrings and calves. Each day includes multiple exercises with sets and reps listed for each exercise.

    Copyright:

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

    Workout 123

    Uploaded by

    vevomit412
    The document outlines a weekly workout routine split into different days focusing on different muscle groups including back, arms and abs, quads, shoulders, chest and abs, and hamstrings and calves. Each day includes multiple exercises with sets and reps listed for each exercise.

    Copyright:

    © All Rights Reserved
    Download as TXT, PDF, TXT or read online from Scribd
    Download as txt, pdf, or txt
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    Workout Routine

    • Monday: Back

    1. Wide-Grip Pull-Ups (4 sets, 12-15 reps)


    2. Wide-Grip Machine Pulldowns (4 sets, 12-15 reps)
    3. Close-Grip Pulldowns (3 sets, 12-15 reps)
    4. Straight Arm Pull down (4 sets, 12-15 reps)
    5. Close-Grip Seated Rows (3 sets, 12-15 reps)
    6. Barbell Bent Over Rows (4 sets, 12-15 reps)
    7. Deadlifts (4 sets, 8-10 reps)

    • Tuesday: Arms and Abs

    1. Tricep Dips (4 sets, Failure)


    2. Single-Arm Tricep Cable Pushdown (3 sets, 10-12 reps)
    3. Skull Crusher (3 sets, 10-12 reps)
    4. EZ Barbell Curls (4 sets, 8-10 reps)
    5. Single-Arm Dumbbell Curl (3 sets, 8-10 reps)
    6. Hammer Curls (4 sets, 8-10 reps)
    7. Weighted Crunches (150 reps)
    8. Side Oblique Twists (150 reps)
    9. Leg Raises (150 reps)

    • Wednesday: Quads

    1. Squats (5 sets, 10 reps)


    2. Lunges (3 sets, 8-10 reps)
    3. Leg Press (5 sets, 12 reps)
    4. Leg Extensions (3 sets, 12-15 reps)

    • Thursday: Shoulders

    1. Side Lateral Raises (4 sets, 10-12 reps)


    2. Shoulder Press (4 sets, 8-10 reps)
    3. Front Raises (3 sets, 15 reps)
    4. Rear Delts with Cable Machine (4 sets, 15 reps)
    5. Front Shrugs with Olympic Bar (3 sets, 15 reps)
    6. Rear Shrugs with Olympic Bar (3 sets, 15 reps)

    • Friday: Chest and Abs

    1. Incline Press Machine (4 sets, 10-12 reps)


    2. Flat Dumbbell Press (3 sets, 10-12 reps)
    3. Cable Flyes Machine (4 sets, 10-12 reps)
    4. Incline Dumbbell Flyes (3 sets, 12-15 reps)
    5. Peck-Deck with Pushups (3 sets, 15 reps)
    6. Straight-Leg Hanging Leg Raises (3 sets to failure)
    7. Abdominal Crunches on Machine or Cables (150 reps)
    8. Cable Woodchop (3 sets, 300 reps 150 each side)

    • Saturday: Hamstrings and Calves

    1. Romanian Deadlift Hamstrings (4 sets, 10-12 reps)


    2. Lying Leg Curl (4 sets, 10-12 reps)
    3. Weighted Walking Lunges (3 sets, 10 reps)
    4. Seated Calf Raises (3 sets, 10 reps)
    5. Smith Machine Calf Raise (3 sets, 30 reps)

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