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    Workout Program

    Uploaded by

    khpp.carmelo

    Copyright:

    © All Rights Reserved
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    Workout Program

    Uploaded by

    khpp.carmelo
    5 views1 page

    Copyright

    © © All Rights Reserved

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    Copyright:

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

    Workout Program

    Uploaded by

    khpp.carmelo

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    of 1

    Workout A Workout B

     Bench press  Deadlift / Squats (alternate each


    - 4 sets of 6-10 reps workout)
    - 4 sets of 4-6 reps
     Military press  Lat pulldown (underhand grip) or
    - 3 sets of 6-10 reps weighted pull-ups or chin-ups
    - 3 sets of 6-10 reps
     Dips or Close Grip Bench Press or  Barbell row
    Triceps pushdown - 3 sets of 6-10 reps
    - 3 sets of 8-12 reps
     Abs (superset two exercises)  Dumbbell curl
    - 3 supersets of 15-20 reps - 3 sets of 8-10 reps
     Calves (pick any)  Abs (superset two exercises)
    - 3 sets of 15-20 reps - 3 supersets of 15-20 reps
    Rest period between sets:  Calves (pick any)
    - 2 - 3 mins - 3 sets of 15-20 reps
    - 1 min for Abs and Calves
    Rest period between sets:
    - 2 - 3 mins
    - 1 min for Abs and Calves
    - 3 – 5 mins for Deadlifts and
    Squats

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