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  • Tuesday: Back and Triceps

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    Petru Petru
    36 views15 pages
    The document outlines a 4 day workout split, with exercises targeting different muscle groups each day. On Tuesday it focuses on back and triceps exercises like lat pulldowns, seated rows, and triceps extensions. Wednesday targets legs and shoulders with moves like leg extensions, calf presses, and shoulder presses. Thursday is dedicated to chest and biceps work with chest presses, pec flies, and bicep curls. Each exercise lists 3 sets of a certain number of repetitions.

    Original Description:

    Gym work out

    Original Title

    Gym

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    The document outlines a 4 day workout split, with exercises targeting different muscle groups each day. On Tuesday it focuses on back and triceps exercises like lat pulldowns, seated rows, and triceps extensions. Wednesday targets legs and shoulders with moves like leg extensions, calf presses, and shoulder presses. Thursday is dedicated to chest and biceps work with chest presses, pec flies, and bicep curls. Each exercise lists 3 sets of a certain number of repetitions.

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    © All Rights Reserved
    Download as DOC, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    36 views15 pages

    Tuesday: Back and Triceps

    Uploaded by

    Petru Petru
    The document outlines a 4 day workout split, with exercises targeting different muscle groups each day. On Tuesday it focuses on back and triceps exercises like lat pulldowns, seated rows, and triceps extensions. Wednesday targets legs and shoulders with moves like leg extensions, calf presses, and shoulder presses. Thursday is dedicated to chest and biceps work with chest presses, pec flies, and bicep curls. Each exercise lists 3 sets of a certain number of repetitions.

    Copyright:

    © All Rights Reserved
    Download as DOC, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 15

    Tuesday

    Back and triceps:

    - Lat(eral) pull down 3/25

    Behind
    neck
    lat pull
    down
    3/25

    Seated

    Row/Double D handle pull ups 3/25

    - Triceps
    rope
    (functional
    trainer) 3/20

    - Triceps
    pushdowns
    3/20

    - Cable overhead triceps extension 3/20

    - Rear delt

    Wednesday
    Legs and shoulders:

    - Leg
    extension
    3/20

    - Seated leg
    curl 3/20

    - Leg press 3/20

    - Prone leg curl:

    - Calf press

    or

    Barbell
    squats

    - Lat pull
    3/20

    - Converging
    shoulder
    press 3/20

    - Low - pulley raise

    Thursday
    Chest and biceps:

    - Chest press
    3/25;

    - Pec fly 3/25

    -Functional trainer

    - Handles
    chest press 3/25

    -Decline press 3/25

    - Pec fly

    - Dumbell biceps 3/25

    Barbell
    biceps
    3/25
    -

    Barbell/dumbell forearm

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