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  • Monday Chest Triceps: Muscle Exercise Ame Timer Reps Sets Track

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    Carlos Cumplido
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    The document contains a weekly workout plan split into different days targeting different muscle groups. Monday focuses on chest and triceps exercises like barbell bench press and dumbbell fly. Tuesday works biceps and abs with exercises such as barbell curls and hanging leg raises. Thursday targets legs with squats, lunges, calf raises, and seated leg curls. Friday works shoulders, back, and forearms with movements like shoulder press, chin ups, and wrist curls. Each exercise lists sets and reps to perform.

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    4 dat split

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    The document contains a weekly workout plan split into different days targeting different muscle groups. Monday focuses on chest and triceps exercises like barbell bench press and dumbbell fly. Tuesday works biceps and abs with exercises such as barbell curls and hanging leg raises. Thursday targets legs with squats, lunges, calf raises, and seated leg curls. Friday works shoulders, back, and forearms with movements like shoulder press, chin ups, and wrist curls. Each exercise lists sets and reps to perform.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    3 views3 pages

    Monday Chest Triceps: Muscle Exercise Ame Timer Reps Sets Track

    Uploaded by

    Carlos Cumplido
    The document contains a weekly workout plan split into different days targeting different muscle groups. Monday focuses on chest and triceps exercises like barbell bench press and dumbbell fly. Tuesday works biceps and abs with exercises such as barbell curls and hanging leg raises. Thursday targets legs with squats, lunges, calf raises, and seated leg curls. Friday works shoulders, back, and forearms with movements like shoulder press, chin ups, and wrist curls. Each exercise lists sets and reps to perform.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 3

    Monday

    Muscle Chest Chest Chest Triceps Chest Triceps Triceps

    Chest triceps
    Exercise ame Barbell Bench Press Dumbbell Incline Bench Press Dumbbell Fly EZ Bar Triceps Extension Cable Inner Chest Press Timer 120 sec 120 sec 120 sec 120 sec 120 sec

    Edit | Copy | Reps Sets Track 8 8 8 8 8 8 8 3 3 3 3 3 3 3

    EZ Bar Decline Close Grip Skull 120 sec Crusher Chest Dip 120 sec

    Monday
    Muscle Chest Chest Chest Triceps Chest Triceps Triceps

    Chest triceps
    Exercise ame Barbell Bench Press Dumbbell Incline Bench Press Dumbbell Fly EZ Bar Triceps Extension Cable Inner Chest Press EZ Bar Decline Close Grip Skull Crusher Chest Dip Timer 120 sec 120 sec 120 sec 120 sec 120 sec 120 sec 120 sec

    Edit | Reps 8 8 8 8 8 8 8

    Copy | Sets Track 3 3 3 3 3 3 3

    Tuesday
    Muscle Biceps Abs Biceps Abs Abs Biceps Abs Abs

    Biceps abs
    Exercise ame Barbell Curl Cable Crunch Hammer Curls Dumbbell Side Bend Decline Crunch Dumbbell Bicep Curl Hanging Leg Raise Hanging Knee Raise

    Edit | Copy | Timer Reps Sets Track 120 sec 120 sec 120 sec 120 sec 120 sec 120 sec 120 sec 120 sec 8 8 8 8 8 8 8 8 3 3 3 3 3 3 3 3

    Thursday
    Muscle Upper Legs Upper Legs Lower Legs Upper Legs Upper Legs Upper Legs

    Benen
    Exercise ame Barbell Full Squat Barbell Lunge Timer 120 sec 120 sec

    Edit | Reps 8 8

    Copy | Sets Track 3 3

    Floor Barbell Calf Raise

    120 sec

    Leg Press Machine Seated Leg Curl Leg Extensions

    120 sec 120 sec 120 sec

    8 8 8

    3 3 3

    Friday
    Muscle Shoulders Back Back Shoulders Back Back Back Shoulders Shoulders Shoulders Forearms Forearms

    Rug schouders voorarmen


    Exercise ame Barbell Shoulder Press Chin Up Barbell Deadlift Barbell Front Raise Wide Grip Lat Pulldown One Arm Dumbbell Row Barbell Bent Over Row Dumbbell Lateral Raise Dumbbell Front Raise Barbell Shrug Timer 120 sec 120 sec 120 sec 120 sec 120 sec 120 sec 120 sec 120 sec 120 sec 120 sec

    Edit | Copy | Reps Sets Track 8 8 8 8 8 8 8 8 8 8 8 8 3 3 3 3 3 3 3 3 3 3 3 3

    Barbell Behind The Back Wrist Curl 120 sec Seated Reverse Barbell Wrist Curl 120 sec

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