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  • Workout Checklist

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    Edward Benjamin Brown
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    The document provides a full body workout checklist that includes exercises targeting specific muscle groups. For each muscle group, it lists 3 exercises to perform for a certain number of repetitions, along with an alternate exercise. The checklist covers workouts for the chest, back, shoulders, lats, traps, biceps, triceps, legs, quads, hamstrings, adductors, abductors, glutes, calves, lower back, lower abs, obliques, upper abs, and core.

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    WORKOUT CHECKLIST

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    The document provides a full body workout checklist that includes exercises targeting specific muscle groups. For each muscle group, it lists 3 exercises to perform for a certain number of repetitions, along with an alternate exercise. The checklist covers workouts for the chest, back, shoulders, lats, traps, biceps, triceps, legs, quads, hamstrings, adductors, abductors, glutes, calves, lower back, lower abs, obliques, upper abs, and core.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as DOCX, PDF, TXT or read online from Scribd
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    46 views2 pages

    Workout Checklist

    Uploaded by

    Edward Benjamin Brown
    The document provides a full body workout checklist that includes exercises targeting specific muscle groups. For each muscle group, it lists 3 exercises to perform for a certain number of repetitions, along with an alternate exercise. The checklist covers workouts for the chest, back, shoulders, lats, traps, biceps, triceps, legs, quads, hamstrings, adductors, abductors, glutes, calves, lower back, lower abs, obliques, upper abs, and core.

    Copyright:

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    WORKOUT CHECKLIST

    Chest: 15 Decline Pushups, 15 Dumbbell Flies, 15 Incline Barbell


    Presses; ALTERNATE: Bent-Arm Dumbbell Pullover

    Middle Back: 15 Bent Over Dumbbell Rows, 15 Seated V-Bar Cable


    Rows, 15 Long Bar 1-Arm Rows; ALTERNATE: Incline Bench Pull

    Shoulders: 15 Seated Military Barbell Presses, 15 Lying Lateral Raises,


    15 Iron Crosses; ALTERNATE: Arnold Dumbbell Presses

    Lats: 15 Pull-ups, 15 Incline T-Raise, 15 Bent Arm Barbell Pullovers;


    ALTERNATE: Arc Dumbbell Row to Hips

    Traps: 15 Dumbbell Sumo High Pull, 15 Standing Barbell Upright Rows,


    15 Weight Plate Raises; ALTERNATE: Cable Face Pull

    Biceps: 15 Chin-ups, 15 One-Arm Dumbbell Concentrated Curls, 15 EZ


    Bar Curls; ALTERNATE: Zottman Curls

    Triceps: 15 Dips/Dip Machine Press Downs, 15 Standing 2-Armed One


    Dumbbell Overhead Triceps Extensions, 15 Seated EZ Bar Overhead
    Triceps Extension; ALTERNATE: Weighted Bench Dip

    Legs: 15 Goblet Squats, 15 Barbell Squats, 15 Dumbbell Jump Squats;


    ALTERNATE: Front Dumbbell Squats

    Quads: 15 Dumbbell Step-ups, 15 Barbell Bulgarian Split Squats, 15


    Hack Squats; ALTERNATE: Front Dumbbell Lunges

    Hamstrings: 15 Romanian Deadlift, 15 Stiff Legged Deadlift, 15 One


    Arm Dumbbell Swings; ALTERNATE: Sumo Deadlift

    Adductors: 15 Plie Squats, 15 Jefferson Lifts, 15 Lying Band or Ankle


    Weighted Hip Adductions; ALTERNATE: Dumbbell Crossover Lunge
    Abductors: 15 Side Bridge Hip Abductions, 15 Ankle Weighted
    Abductions, 15 Seated Hip Extensions; ALTERNATE: Cable Hip
    Abduction

    Glutes: 15 Butt Lifts & Bridges, 15 Glute Machine Extensions, 15


    Kneeling Squats; ALTERNATE: Ankle Weighted Glute Kickback

    Calves: 15 One-Leg Standing Calf Raises, 15 Seated Dumbbell Calf


    Raises, 15 Barbell Rocking Calf Raises; ALTERNATE: Donkey Calf Raises

    Lower Back: 25 Barbell Deadlift, 25 Stiff-Leg Deadlift, 25 Quadrupeds;


    ALTERNATE: Supermans

    Lower Abs: 25 Captain Chairs, 25 Leg Lifts, 25 Seated Leg Pull-ins;


    ALTERNATE: Leg Flutters

    Obliques: 25 Dumbbell Side Bends, 25 Oblique Crunches, 25 Russian


    Twists; ALTERNATE: Cable Wood Chopper

    Upper Abs: 25 Incline Board Sit-ups, 25 Machine Crunches, 25 Cable


    Pull-downs; ALTERNATE: Exercise Ball Sit-Ups

    Core: 12 Planks, 25 Bicycles, 25 Mountain Climbers, 15 Ab Wheels

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