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    Workout Plan

    Uploaded by

    Keven Anthony
    The document outlines a weekly workout routine split into different days targeting different muscle groups. Monday focuses on chest with exercises like incline bench press and decline dumbbell press. Tuesday works back and biceps with lat pulldowns, wide back pulls, and pull ups. Wednesday has abs, lower back, and cardio. Thursday targets shoulders and traps with exercises like dumbbell shoulder press and front raises.

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    Workout Plan

    Uploaded by

    Keven Anthony
    19 views1 page
    The document outlines a weekly workout routine split into different days targeting different muscle groups. Monday focuses on chest with exercises like incline bench press and decline dumbbell press. Tuesday works back and biceps with lat pulldowns, wide back pulls, and pull ups. Wednesday has abs, lower back, and cardio. Thursday targets shoulders and traps with exercises like dumbbell shoulder press and front raises.

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    The document outlines a weekly workout routine split into different days targeting different muscle groups. Monday focuses on chest with exercises like incline bench press and decline dumbbell press. Tuesday works back and biceps with lat pulldowns, wide back pulls, and pull ups. Wednesday has abs, lower back, and cardio. Thursday targets shoulders and traps with exercises like dumbbell shoulder press and front raises.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    19 views1 page

    Workout Plan

    Uploaded by

    Keven Anthony
    The document outlines a weekly workout routine split into different days targeting different muscle groups. Monday focuses on chest with exercises like incline bench press and decline dumbbell press. Tuesday works back and biceps with lat pulldowns, wide back pulls, and pull ups. Wednesday has abs, lower back, and cardio. Thursday targets shoulders and traps with exercises like dumbbell shoulder press and front raises.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    of 1

    MON (chest) Incline Bench 3x8 Decline DB Press 3x10 Incline DB Flys 2x16 Cable Cross 2x12 TOP

    2x12MID 2x12BOTTOM

    TUE(back lat/Bi) Lat Press 3x12 Lat Pull Down 3x10 Wide Back Pull 3x12 Pull Ups 3x Failure

    WENS(abs/lower back) 15min. RUN

    Thur(shoulder/tra ps) DB alt. Shoulder Press 3x12 BB Shoulder Press 3x10 BB/DB Shoulder Raises 2x12 each Forwards/Lateral Raises 4x8 Bent Reverse Flys 3x16 (8 Light 8 Heavy) BB Shrugs H 3x16 (8Front/8Back) DB Shrugs 5 sets 30-25-20 Light---Heavy

    FRI(back/tris) 50-100 Dips

    SAT(legs) 8min. Jog 20min. Run 5min. Walk Squats 3x12 Leg Presses 3x12 DB Lunges 3x10each leg

    Hanging Leg Raises 3x12 Leg Raises Floor 3xFailur Crunches Alt. Knees 10x Straight 10x UP failure Abb Machine Front Left Right (16-14-12) Back Extensions 2x10-weights 2x16-no weights Good Mornings 3x12

    4S Tri Press 3x32(over/under, narrow/wide) Skull Crushers 3x12 Diamond Push Ups 3x Failure 3S DB Rows 3sets 8x8x8 BB Row 3x10 Triangle Pulls 16-14-12 (raise height) Narrow Pull ups 3x Failure

    Supper Set 4 sets (10,15,20LBS) 21s BB 3 Sets Curl Bar 3x8

    Farmers Walk 2x Failure Dead Lifts 4x6 bend knees Quad/Ham. Curls 3x12 Each

    Hammer Curls 3x12

    Dead Lifts Straight Knees DB 2x12 BB 2x8

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