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  • 6.abdominal: Weight Weight Weight

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    Anonymous 0HejYVMaMx
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    This document outlines a workout routine split into separate days focusing on different muscle groups. Day 1 works chest, arms, and back muscles. Day 2 focuses on shoulders, triceps, and back. Day 3 targets legs and abdominals. Exercises listed for each day include mainly free weight dumbbell and barbell exercises performed for 3 sets of 8-12 repetitions, with some compound lower body movements like squats and deadlifts performed for 5 sets of 5 repetitions. Weight amounts are listed for each set of some exercises.

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    This document outlines a workout routine split into separate days focusing on different muscle groups. Day 1 works chest, arms, and back muscles. Day 2 focuses on shoulders, triceps, and back. Day 3 targets legs and abdominals. Exercises listed for each day include mainly free weight dumbbell and barbell exercises performed for 3 sets of 8-12 repetitions, with some compound lower body movements like squats and deadlifts performed for 5 sets of 5 repetitions. Weight amounts are listed for each set of some exercises.

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    © All Rights Reserved
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    10 views2 pages

    6.abdominal: Weight Weight Weight

    Uploaded by

    Anonymous 0HejYVMaMx
    This document outlines a workout routine split into separate days focusing on different muscle groups. Day 1 works chest, arms, and back muscles. Day 2 focuses on shoulders, triceps, and back. Day 3 targets legs and abdominals. Exercises listed for each day include mainly free weight dumbbell and barbell exercises performed for 3 sets of 8-12 repetitions, with some compound lower body movements like squats and deadlifts performed for 5 sets of 5 repetitions. Weight amounts are listed for each set of some exercises.

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    of 2

    WEIGHT

    1.CHEST/ARMS
    DB bench press- 3 sets, 8-12 reps
    Incline DB bench press - 3 sets, 8-12 reps
    DB flyes- 3 sets, 8-12 reps
    Seated curls - 3 sets, 8-12 reps
    Hammer curls- 3 sets, 8-12 reps
    BB close grip ciurl - 3 sets, 8-12 reps
    2.SHOULDERS/TRIS
    Seated DB extension- 3 sets, 8-12 reps
    Dip/Close handed push up- 3 sets, 8-12 reps
    Floor press - 3 sets, 8-12 reps
    Military bb press - 3 sets, 8-12 reps
    Bent over raise - 3 sets, 8-12 reps
    Arnold press- 3 sets, 8-12 reps

    Set #1

    WEIGHT

    Set #2

    Set #1

    20kg
    26kg

    Set #1

    DB squats - 3 sets, 8-12 reps


    DB lunge - 3 sets, 8-12 reps
    DB step up- 3 sets, 8-12 reps
    DB Straight leg Dead lift- 3 sets, 8-12 reps
    DB Single Leg dead lift - 3 sets, 8-12 reps
    Romanian Dead lift- 5 sets, 5 reps
    Seated Raises - 3 sets, 8-12 reps
    Standing Raises - 3 sets, 8-12 reps
    Single Leg Raises - 3 sets, 8-12 reps
    4.BACK
    Bent over row - 3 sets, 8-12 reps
    Standing DB row - 3 sets, 8-12 reps
    DB pull-over - 3 sets, 8-12 reps
    5.SQUATS/DEADS
    Sumo 5x5
    Clean DL 3x5
    Standard Squat 5x5

    26kg

    Set #1

    Set #1&2
    30kg
    40kg
    40kg

    Set #2

    26kg
    26kg

    Set #2

    28kg

    THURSDAY

    FRIDAY

    SATURDAY

    26kg
    26kg

    Set#3

    30kg

    Set #3

    Set #3&4
    40kg
    40kg
    40kg

    Set #5
    40kg
    40kg
    40kg

    Stability crunch
    Twist Crunch
    Bent Knee Raise
    WEDNESDAY

    Set #3

    Set #2

    6.Abdominal

    TUESDAY

    Set #3

    8/16kg

    3.LEGS

    MONDAY

    WEIGHT

    SUNDAY

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