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    Free Workout Plan

    Uploaded by

    Patrick Pilapil
    This free workout plan provides a full body routine split over 4 days per week. Each day focuses on a different muscle group combination and includes 3-4 exercises per muscle group consisting of 3-4 sets of 12-20 reps. Cardio is incorporated 3 days per week after strength training in the form of low intensity steady state or high intensity interval training.

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

    Free Workout Plan

    Uploaded by

    Patrick Pilapil
    82 views4 pages
    This free workout plan provides a full body routine split over 4 days per week. Each day focuses on a different muscle group combination and includes 3-4 exercises per muscle group consisting of 3-4 sets of 12-20 reps. Cardio is incorporated 3 days per week after strength training in the form of low intensity steady state or high intensity interval training.

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    This free workout plan provides a full body routine split over 4 days per week. Each day focuses on a different muscle group combination and includes 3-4 exercises per muscle group consisting of 3-4 sets of 12-20 reps. Cardio is incorporated 3 days per week after strength training in the form of low intensity steady state or high intensity interval training.

    Copyright:

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

    Free Workout Plan

    Uploaded by

    Patrick Pilapil
    This free workout plan provides a full body routine split over 4 days per week. Each day focuses on a different muscle group combination and includes 3-4 exercises per muscle group consisting of 3-4 sets of 12-20 reps. Cardio is incorporated 3 days per week after strength training in the form of low intensity steady state or high intensity interval training.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 4

    FREE WORKOUT PLAN

    MONDAY 
    Back & Biceps

    Lat Pulldown - 4 x 12 reps

    Single Arm dumbbell row - 4 x 12 reps

    Cable Pullovers - 4 x 15 reps

    EZ Bar bicep curls - 3 x 12 reps

    Seated single arm dumbbell curls - 4 x 12 reps

    Cable rope curls - 4 x 20 reps

    45 minutes LISS (low intensity steady state) stair climber

    TUESDAY

    Chest & Triceps

    Flat bench barbell press - 3 x 12 reps


    Incline bench dumbbell press - 3 x 12 reps

    Pec Deck flies - 4 x 20 reps

    Over-head seated Tricep dumbbell extensions 4 x 12 reps

    Cable rope pulldowns 4 x 12 reps

    Single arm dumbbell tricep kickbacks 4 z 15 reps


      

    WEDNESDAY

    Shoulders & Calves

    Seated dumbbell shoulder press - 3 x 12 reps

    Standing dumbbell lateral raises 4 x 12 reps

    Reverse Pec Deck machine 4 x 15 reps

    Standing weighted calf machine  4 x 20 reps

    Standing calf raises with dumbbells in hand 3 x 15 reps

    35 minutes LISS (low intensity steady state) treadmill


    THURSDAY

    Legs (Quads/ Hamstrings)

    Conventional back squats 4 x 12 reps

    Leg press - 4 x 15 reps

    Walking dumbbell lunges 4 x 20 reps

    Stiff leg deadlifts 3 x 10 reps

    Lying down hamstring curl 4 x 12 reps

    Seated hamstring machine 4 x 15 reps

    FRIDAY

    Abs & Calves

    Cable rope crunches 3 x 12 reps

    Hanging bodyweight knee raises 3 x 12 reps

    Decline leg raises off bench 4 x 15 reps

    Bodyweight lying ab crunches 4 x 20 reps

    Seated calf machine 4 x 15 reps

    Calf press on leg press machine 4 x 20 reps


    25 minutes HIIT (high intensity interval training) spin bike. 30 seconds on 60
    seconds off.

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