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    My Workout Routine Chart

    Uploaded by

    Monica Sario Policina
    The document outlines a 3-day workout plan consisting of bodyweight and weight exercises. Day 1 includes pushups, dumbbell presses, sideward dumbbell presses, bench dips, and crunches. Day 2 focuses on barbell squats, bicycling, side lateral raises, crunches, hanging leg raises, and more squats. Day 3 finishes with pushups, leg curls, leg extensions, more barbell squats, pull ups, and crunches. Each exercise is performed in 3 sets of 12 repetitions with 5 minutes of rest between sets.

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    © All Rights Reserved
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    My Workout Routine Chart

    Uploaded by

    Monica Sario Policina
    161 views3 pages
    The document outlines a 3-day workout plan consisting of bodyweight and weight exercises. Day 1 includes pushups, dumbbell presses, sideward dumbbell presses, bench dips, and crunches. Day 2 focuses on barbell squats, bicycling, side lateral raises, crunches, hanging leg raises, and more squats. Day 3 finishes with pushups, leg curls, leg extensions, more barbell squats, pull ups, and crunches. Each exercise is performed in 3 sets of 12 repetitions with 5 minutes of rest between sets.

    Original Description:

    For Ectomorphic Body type

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    The document outlines a 3-day workout plan consisting of bodyweight and weight exercises. Day 1 includes pushups, dumbbell presses, sideward dumbbell presses, bench dips, and crunches. Day 2 focuses on barbell squats, bicycling, side lateral raises, crunches, hanging leg raises, and more squats. Day 3 finishes with pushups, leg curls, leg extensions, more barbell squats, pull ups, and crunches. Each exercise is performed in 3 sets of 12 repetitions with 5 minutes of rest between sets.

    Copyright:

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

    My Workout Routine Chart

    Uploaded by

    Monica Sario Policina
    The document outlines a 3-day workout plan consisting of bodyweight and weight exercises. Day 1 includes pushups, dumbbell presses, sideward dumbbell presses, bench dips, and crunches. Day 2 focuses on barbell squats, bicycling, side lateral raises, crunches, hanging leg raises, and more squats. Day 3 finishes with pushups, leg curls, leg extensions, more barbell squats, pull ups, and crunches. Each exercise is performed in 3 sets of 12 repetitions with 5 minutes of rest between sets.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    of 3

    Day 1

    1 set Check if Performed 2nd set Check if Performed 3rd set


    st
    Check if Performed
    Push-up 12 12 12
    REST 5 MINS 5 MINS 5 MINS
    Dumbbell press 12 12 12
    REST 5 MINS 5 MINS 5 MINS
    Sideward Dumbbell
    12 12 12
    Press
    REST 5 MINS 5 MINS 5 MINS

    Bench Dips 12 12 12

    REST 5 MINS 5 MINS 5 MINS


    Crunches 12 12 12
    Day2
    1st set Check if Performed 2nd set Check if Performed 3rd set Check if Performed
    Barbell squat 12 12 12
    REST 5 MINS 5 MINS 5 MINS
    10
    Bicycle 12 12
    mins
    REST 5 MINS 5 MINS 5 MINS
    side lateral raise 12 12 12
    REST 5 MINS 5 MINS 5 MINS
    crunches 12 12 12
    REST 5 MINS 5 MINS 5 MINS
    hanging leg
    12 12 12
    raise
    REST 5 MINS 5 MINS 5 MINS
    Squats 12 12 12
    Day 3
    Check if
    1st set Check if Performed 2nd set 3rd set Check if Performed
    Performed
    Push ups 12 12 12
    REST 5 MINS 5 MINS 5 MINS
    Legs curls 12 12 12
    REST 5 MINS 5 MINS 5 MINS
    Leg
    12 12 12
    extension
    REST 5 MINS 5 MINS 5 MINS
    Barbell squat 12 12 12
    REST 5 MINS 5 MINS 5 MINS
    Pull ups 12 12 12
    REST 5 MINS 5 MINS 5 MINS
    crunches 12 12 12

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