Scribd Logo
Upload

Welcome to Scribd!

  • Workout Card

    Uploaded by

    Jacs Cissell
    9 views2 pages
    The document outlines a 4 day per week workout split consisting of: Monday focusing on quads, calves, and abs; Tuesday targeting delts and traps; Wednesday working biceps, triceps, and abs; Friday working back, hamstrings, and calves; and Saturday targeting chest and abs. It lists the exercises, sets, reps, and weights for each day. Notes at the bottom indicate it is a 4 day split with Saturday focusing on chest and abs.

    Original Description:

    Copyright

    © Attribution Non-Commercial (BY-NC)

    Available Formats

    XLSX, PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    Report this Document
    The document outlines a 4 day per week workout split consisting of: Monday focusing on quads, calves, and abs; Tuesday targeting delts and traps; Wednesday working biceps, triceps, and abs; Friday working back, hamstrings, and calves; and Saturday targeting chest and abs. It lists the exercises, sets, reps, and weights for each day. Notes at the bottom indicate it is a 4 day split with Saturday focusing on chest and abs.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    9 views2 pages

    Workout Card

    Uploaded by

    Jacs Cissell
    The document outlines a 4 day per week workout split consisting of: Monday focusing on quads, calves, and abs; Tuesday targeting delts and traps; Wednesday working biceps, triceps, and abs; Friday working back, hamstrings, and calves; and Saturday targeting chest and abs. It lists the exercises, sets, reps, and weights for each day. Notes at the bottom indicate it is a 4 day split with Saturday focusing on chest and abs.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 2

    MONDAY TUESDAY WEDNESDAY FRIDAY

    Delts/ Traps
    Quads/ Calves/ Abs Bis/ Tris/ Abs Back/ Hams/ Calves
    BB Squats: 6, 6, 4, 4 DB Press 6,6,4,4 CG BB Bench: 6,6,8,8 T-Bar Rows 6,6,4,4
    275/300 65/60 170 105/135

    Leg Press: 6,8,8,10 WG Upright Rows: 6,8,8 OH DB Ext(b): 6,8,8,10 Deadlifts 6,6,4,4
    720 75/65 30/25 1
    Hack Squats: 6,6,8 BB Shrugs: 8,8,10,10 Skullcrushers: 8,8,10 WG Pulldowns 3 sets: 10
    NA 155/145 75/65 125

    Extentions: 10,10 Side Lat Raises 10,10,8 Stand BBCurls: 6,6,4,4 Seat Cable Row 3 sets: 10
    180 10 70/95 stack
    Stand Calf Raise: 12,12,15 Inc Rear Lat : 10,10,10 Ez Preach Curls: 6,8,8,10 Pull-ups: 2 sets failure
    225 10 75/95 6
    Seat Calf Raise: 12,12,15 Front Raises: 2 sets 10 Inc DB Curls: 3 sets 10 Romanian Deadlift 8,8,10
    200 10 25 135
    ABS BIATCH! ABS BIATCH! Lying Leg Curl: 8,8,10
    na
    Seat Leg Curl: 2 set Failure
    135
    LP Calf Raise: 12,12,15
    305
    Mach. Calf Raise: 12,12,15

    WEEKLY NOTES:
    SATURDAY NOTES

    Chest/ Abs
    Inc. BB Press: 6,6,4,4
    1
    Flat DB Press: 6,8,8,6
    85/75
    Inc. DB press: 3 sets 10
    60/55
    Dips: 8,8,10
    25
    ABS BIATCH!

    You might also like