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    4 Day Full BOdy

    Uploaded by

    Carla Baraybar
    The document provides a full body workout plan that focuses on different muscle groups each day. It lists exercises that target the chest, upper back, lower back, shoulders, triceps, biceps, glutes, hamstrings, quads, and abs. The plan instructs the user to pick one exercise for each muscle group per day and follow the plan for a few weeks before switching some exercises. It then provides two sample full body workout routines that include exercises, sets, repetitions, and weights for each movement.

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

    4 Day Full BOdy

    Uploaded by

    Carla Baraybar
    203 views4 pages
    The document provides a full body workout plan that focuses on different muscle groups each day. It lists exercises that target the chest, upper back, lower back, shoulders, triceps, biceps, glutes, hamstrings, quads, and abs. The plan instructs the user to pick one exercise for each muscle group per day and follow the plan for a few weeks before switching some exercises. It then provides two sample full body workout routines that include exercises, sets, repetitions, and weights for each movement.

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    4 day Full BOdy.xlsx

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    The document provides a full body workout plan that focuses on different muscle groups each day. It lists exercises that target the chest, upper back, lower back, shoulders, triceps, biceps, glutes, hamstrings, quads, and abs. The plan instructs the user to pick one exercise for each muscle group per day and follow the plan for a few weeks before switching some exercises. It then provides two sample full body workout routines that include exercises, sets, repetitions, and weights for each movement.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    203 views4 pages

    4 Day Full BOdy

    Uploaded by

    Carla Baraybar
    The document provides a full body workout plan that focuses on different muscle groups each day. It lists exercises that target the chest, upper back, lower back, shoulders, triceps, biceps, glutes, hamstrings, quads, and abs. The plan instructs the user to pick one exercise for each muscle group per day and follow the plan for a few weeks before switching some exercises. It then provides two sample full body workout routines that include exercises, sets, repetitions, and weights for each movement.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
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    At a glance
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    The document provides a full body workout plan that focuses on different muscle groups each day and recommends switching out exercises periodically for variety. It includes exercises for the major muscle groups of the body.

    Exercises mentioned for different muscle groups include chest: bench press, DB press; back: bent over row, lat pulldown; shoulders: push press, upright row; biceps: DB curl; triceps: skullcrusher; legs: deep squats, lunges.

    For most exercises, 4 sets are recommended with the weight and number of reps to be tracked for each set. Rep ranges and progressions over sets are not explicitly provided.

    Chest Upper back Lower back Shoulder Triceps

    Bench press Bent over row back extension Push Press Close grip bench
    DB Press seated cable row Lat pullover Upright row
    Banded Flyes t-bar row hypers Arnold press skullcrusher
    Pushups wide grip lat pulldownscissors/flutter kicks OHP close grip pushups
    Bench Flye Pull ups Good morning lat raises OH extentions
    1- arm bench pchin ups front raise cable pressdowns
    inverted row kickbacks
    single arm row Close grip lat pulldown
    banded pull aparts

    Pick one exercise for each muscle group per day. Follow plan for a few weeks, then swithc some out
    Glutes
    Shoulder
    Biceps
    Abs
    Hams
    Chest
    U Back
    Abs
    Glutes/Hams
    Triceps
    Quads
    L Back
    Biceps Glutes G/H Hamstrings
    Incline DB Curl Deep Squats Banded squat kickback RDL
    Curl Bridges Banded lateral steps single leg DL
    Hammer curl back extension Banded kickback DB DL
    incline seated curl sumo squat Goblet Squat glute-ham raise
    concentration curl cable pull throughs Swiss Ball Ham Curl/Bridge
    Side curls Hip Thrust

    eks, then swithc some out when you get bored:


    Quads
    BB Lunge
    DB lunge
    Split squat
    Curtsy Step ups
    Side lunge
    DB step ups
    Banded squats
    Side step up knee lif
    TRX Lunge
    TR pistol
    Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 Set 4
    Wt Reps Wt Reps Wt Reps Wt Reps Wt Reps Wt Reps Wt Reps Wt Reps
    RDL BB Sumo Squat
    Front Raise OHP (both arms)
    DB Curl twist In and out curls
    Crunches Crunches
    Single leg Deadlif Good morning/Pulse
    1-arm bench Bench Flyes
    Seated row Wide Grip Band pulldowns
    Ball Crunches Ball Crunches
    Goblet Squat Banded kickback
    Skullcrushers Narrow Grip pulldown
    Banded side leg lif Banded side steps
    Lat Pullover Planks

    Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 Set 4


    Wt Reps Wt Reps Wt Reps Wt Reps Wt Reps Wt Reps Wt Reps Wt Reps
    Banded cable pull throughs Hip Thrust
    Arnold Press Lat Raise
    Hammer Curl Concentration curl
    Legs Raised Ball Crunch Crunches
    Swiss Ball Ham Raise/Pulse DB Sumo Squat
    Bench Press Banded Flyes
    1-arm Row Banded Pullaparts
    Crunches Ball Crunches
    Step ups TRX lunge
    Tri Kickbacks Banded pressdowns 1-arm
    Side lunges Band abductors
    Ball Crunches Upright Row

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