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    Exercise Sets Reps Set 1 Set 2 Set 3 Set 4

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    thepalekid
    The document outlines a 4-day workout split consisting of pull exercises on Mondays, push exercises on Wednesdays, and legs on Fridays. Each day includes multiple compound and isolation exercises divided into sets and repetitions. The workout utilizes techniques such as supersets and drop sets to challenge muscle groups.

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    Attribution Non-Commercial (BY-NC)
    Download as DOC, PDF, TXT or read online from Scribd

    Exercise Sets Reps Set 1 Set 2 Set 3 Set 4

    Uploaded by

    thepalekid
    11 views3 pages
    The document outlines a 4-day workout split consisting of pull exercises on Mondays, push exercises on Wednesdays, and legs on Fridays. Each day includes multiple compound and isolation exercises divided into sets and repetitions. The workout utilizes techniques such as supersets and drop sets to challenge muscle groups.

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    Schedule

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    The document outlines a 4-day workout split consisting of pull exercises on Mondays, push exercises on Wednesdays, and legs on Fridays. Each day includes multiple compound and isolation exercises divided into sets and repetitions. The workout utilizes techniques such as supersets and drop sets to challenge muscle groups.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as DOC, PDF, TXT or read online from Scribd
    Download as doc, pdf, or txt
    11 views3 pages

    Exercise Sets Reps Set 1 Set 2 Set 3 Set 4

    Uploaded by

    thepalekid
    The document outlines a 4-day workout split consisting of pull exercises on Mondays, push exercises on Wednesdays, and legs on Fridays. Each day includes multiple compound and isolation exercises divided into sets and repetitions. The workout utilizes techniques such as supersets and drop sets to challenge muscle groups.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as DOC, PDF, TXT or read online from Scribd
    Download as doc, pdf, or txt
    of 3

    MONDAY – PULL

    EXERCISE SETS REPS SET 1 SET 2 SET 3 SET 4


    Chin-Ups 3 8-12 *
    Deadlifts 4 6-8
    Bent-Over Rows 3 8-10 *
    T-Bar Rows 3 8-10 *
    Back Extensions 2 12-15 * *
    Shrugs 1 8-10 * * *
    Bicep Curls 2 8-10 * *
    Conc. Curls 1 12 * * *

    EXERCISE SETS REPS SET 1 SET 2 SET 3 SET 4


    Chin-Ups 3 8-12 *
    Deadlifts 4 6-8
    Bent-Over Rows 3 8-10 *
    T-Bar Rows 3 8-10 *
    Back Extensions 2 12-15 * *
    Shrugs 1 8-10 * * *
    Bicep Curls 2 8-10 * *
    Conc. Curls 1 12 * * *

    EXERCISE SETS REPS SET 1 SET 2 SET 3 SET 4


    Chin-Ups 3 8-12 *
    Deadlifts 4 6-8
    Bent-Over Rows 3 8-10 *
    T-Bar Rows 3 8-10 *
    Back Extensions 2 12-15 * *
    Shrugs 1 8-10 * * *
    Bicep Curls 2 8-10 * *
    Conc. Curls 1 12 * * *

    EXERCISE SETS REPS SET 1 SET 2 SET 3 SET 4


    Chin-Ups 3 8-12 *
    Deadlifts 4 6-8
    Bent-Over Rows 3 8-10 *
    T-Bar Rows 3 8-10 *
    Back Extensions 2 12-15 * *
    Shrugs 1 8-10 * * *
    Bicep Curls 2 8-10 * *
    Conc. Curls 1 12 * * *
    WEDNESDAY – PUSH

    EXERCISE SETS REPS SET 1 SET 2 SET 3 SET 4


    Dips 3 8-12 *
    Bench Press 4 6-8
    Incline Bench 3 8-10 *
    Shoulder Press 3 6-8 *
    Upright Rows 2 8-10 * *
    Raises (F/S/B) 1 10-12 * * *
    Skullcrushers 2 8-10 * *
    Tricep Dips 1 Jus Go * * *

    EXERCISE SETS REPS SET 1 SET 2 SET 3 SET 4


    Dips 3 8-12 *
    Bench Press 4 6-8
    Incline Bench 3 8-10 *
    Shoulder Press 3 6-8 *
    Upright Rows 2 8-10 * *
    Raises (F/S/B) 1 10-12 * * *
    Skullcrushers 2 8-10 * *
    Tricep Dips 1 Jus Go * * *

    EXERCISE SETS REPS SET 1 SET 2 SET 3 SET 4


    Dips 3 8-12 *
    Bench Press 4 6-8
    Incline Bench 3 8-10 *
    Shoulder Press 3 6-8 *
    Upright Rows 2 8-10 * *
    Raises (F/S/B) 1 10-12 * * *
    Skullcrushers 2 8-10 * *
    Tricep Dips 1 Jus Go * * *

    EXERCISE SETS REPS SET 1 SET 2 SET 3 SET 4


    Dips 3 8-12 *
    Bench Press 4 6-8
    Incline Bench 3 8-10 *
    Shoulder Press 3 6-8 *
    Upright Rows 2 8-10 * *
    Raises (F/S/B) 1 10-12 * * *
    Skullcrushers 2 8-10 * *
    Tricep Dips 1 Jus Go * * *
    FRIDAY – LEGS

    EXERCISE SETS REPS SET 1 SET 2 SET 3 SET 4


    Squats 4 6-8
    Leg Press 3 6-8 *
    Lunges 2 8-10 * *
    SLDLs 3 6-8 *
    Leg Curl 2 8-10 * *
    Calf Raises 2 12-15 * *

    EXERCISE SETS REPS SET 1 SET 2 SET 3 SET 4


    Squats 4 6-8
    Leg Press 3 6-8 *
    Lunges 2 8-10 * *
    SLDLs 3 6-8 *
    Leg Curl 2 8-10 * *
    Calf Raises 2 12-15 * *

    EXERCISE SETS REPS SET 1 SET 2 SET 3 SET 4


    Squats 4 6-8
    Leg Press 3 6-8 *
    Lunges 2 8-10 * *
    SLDLs 3 6-8 *
    Leg Curl 2 8-10 * *
    Calf Raises 2 12-15 * *

    EXERCISE SETS REPS SET 1 SET 2 SET 3 SET 4


    Squats 4 6-8
    Leg Press 3 6-8 *
    Lunges 2 8-10 * *
    SLDLs 3 6-8 *
    Leg Curl 2 8-10 * *
    Calf Raises 2 12-15 * *

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