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    Workout Plan

    Uploaded by

    Zeltron Zeus
    The document outlines a full body workout routine split into upper body, lower body, and core sections. The upper body section includes exercises like bicep curls, bench press, rows, shoulder extensions, triceps pull downs, and shoulder press performed over 3-4 sets of 8-12 reps. The lower body section focuses on exercises such as RDLs, squats, step ups, calf raises, and lunges performed for 3 sets of 5-12 reps per leg. The core section closes with abdominal exercises such as sit ups, Russian twists, crunches, and planks performed for 2 sets of 20-30 seconds.

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    Workout Plan

    Uploaded by

    Zeltron Zeus
    42 views1 page
    The document outlines a full body workout routine split into upper body, lower body, and core sections. The upper body section includes exercises like bicep curls, bench press, rows, shoulder extensions, triceps pull downs, and shoulder press performed over 3-4 sets of 8-12 reps. The lower body section focuses on exercises such as RDLs, squats, step ups, calf raises, and lunges performed for 3 sets of 5-12 reps per leg. The core section closes with abdominal exercises such as sit ups, Russian twists, crunches, and planks performed for 2 sets of 20-30 seconds.

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    The document outlines a full body workout routine split into upper body, lower body, and core sections. The upper body section includes exercises like bicep curls, bench press, rows, shoulder extensions, triceps pull downs, and shoulder press performed over 3-4 sets of 8-12 reps. The lower body section focuses on exercises such as RDLs, squats, step ups, calf raises, and lunges performed for 3 sets of 5-12 reps per leg. The core section closes with abdominal exercises such as sit ups, Russian twists, crunches, and planks performed for 2 sets of 20-30 seconds.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    42 views1 page

    Workout Plan

    Uploaded by

    Zeltron Zeus
    The document outlines a full body workout routine split into upper body, lower body, and core sections. The upper body section includes exercises like bicep curls, bench press, rows, shoulder extensions, triceps pull downs, and shoulder press performed over 3-4 sets of 8-12 reps. The lower body section focuses on exercises such as RDLs, squats, step ups, calf raises, and lunges performed for 3 sets of 5-12 reps per leg. The core section closes with abdominal exercises such as sit ups, Russian twists, crunches, and planks performed for 2 sets of 20-30 seconds.

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    Download as PDF, TXT or read online from Scribd
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    Bicep workout

    1min Hammer curls


    1min Normal curls
    1min Dumbbell Hold
    (No pause in between)
    Bench press
    4 sets x 8 reps
    Dumbbell rows
    Each hand
    3 sets x 8 reps
    Shoulder extensions
    3 sets x 12 reps
    Triceps pull down
    2 sets x 1 minute
    Inclined Bench Dumbbell press
    3 sets x 10 reps
    Shoulder press
    3 sets x 10 reps
    TRX Band workout (back workout)
    3 sets x 8 reps
    20 push ups
    Push ups hold
    2 sets x 30 sec

    Lower Body
    RDL Bardell or Dumbbell
    3 sets x 12 reps
    Split scuat
    3 sets x 10 reps
    Each leg

    Step up
    3 sets x 5 reps
    Each leg
    Calf rises
    3 sets x 12 reps
    Slow to explosive scuats
    3 sets x 8 reps
    Lunges
    3 sets x 10 reps
    Each leg

    Core
    Sit ups reach
    2 sets x 25 reps
    Russian twists with medical ball
    2 sets x 25 reps
    200 crunches
    Plank
    2 sets x 1 minute
    Flutter kicks
    2 sets x 30 seconds
    Side Plank
    2 sets x 30 seconds
    Each side

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