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    Free Workout Chart

    Uploaded by

    pk9900227224
    Workout plans

    Copyright:

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

    Free Workout Chart

    Uploaded by

    pk9900227224
    2 views2 pages
    Workout plans

    Original Title

    free workout chart

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    © © All Rights Reserved

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    Workout plans

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    2 views2 pages

    Free Workout Chart

    Uploaded by

    pk9900227224
    Workout plans

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 2

    WORKOUT SCHEDULE

    NAME : - SPLIT : 4 DAYS


    DAY 1: CHEST + FRONT DELT
    WORKOUT SETS REPS TEMPO TECHNIQUE
    Incline DUMBBELL press 4 12 1-1-3-1 -
    Flat MACHINE press 3 12 1-1-3-1 -
    MACHINE FILES 3 15 1-1-3-1 -
    Cable cross over 3 15 1-1-3-1 -
    DB FRONT RAISES 4 12 1-1-3-1 -

    DAY 2: SHOULDERS + TRICEPS


    DB SIDE RAISES 4 25 2-1-3-1 -
    CABLE SIDE RAISES 4 20 2-1-3-1 -
    BAR PUSH DOWN 4 12 1-1-3-1 -
    EZ SKULL CRUSHERS 4 12 2-1-3-1 -
    SINGLE HANS CABLE PUSH DOWN 4 12 2-1-3-1 -

    DAY 3: LEGS
    CYCLYING - - - -
    BB SQUATS 4 15 2-1-3-0
    LEG PRESS MACHINE 4 15 2-1-3-1 -
    LEG EXTENSION 4 20 2-1-3-1 -
    HAMSTRING CURLS 4 20 2-1-3-1 -
    WALKING LUNGES 3 - - -

    DAY 4: BACK + BICEPS


    WORKOUT SETS REPS TEMPO TECHNIQUE
    ASS.PULL UPS 3 - 1-1-3-1 -
    FRONT LAT PULL DOWN 4 15 1-1-3-1 -
    SEATED ROWING 4 12 1-1-3-1 -
    DUMBBELL ROWING 4 15 1-1-3-1 -
    PRECHER CURLS 4 15 1-1-3-1 -
    INC DB CURLS 4 15 1-1-3-1 -
    FACE PULL+DUMBBELL SHRUGS 4 15 1-1-3-2 -
    S.HAMMER CURLS 3 15 1-1-3-1 -

    NOTES:
    1. WARM UP FOR 15 MINS BEFORE WORKOUT
    2. REST BETWEEN EACH SET IS 60 TO 90 SEC
    3. DONOT FORGET TO SIP WATER IN BETWEEN
    4. REST BETWEEN EACH VARIATION IS 2 MINS
    5. FINISH YOUR WORKOUT WITH 10 MINS OF INCLINE TREADMILL WALKING
    6. IF YOU ARE FACING ANY ISSUE YOU CAN SAY IT IN YOUR WEEKLY CHECK INS
    7. TRAIN ABS AND OBLIUES IN ALTERNATIVE DAYS
    8. DAY 5 CAN BE YOUR REST DAY OR YOU CAN COUNTINUE WITH DAY 1
    9.YOU CAN TRAIN ANYTIME YOU LIKE

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