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  • The Workouts

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    SolarianWinner
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    The document outlines two upper body workout routines (A and B) and two lower body workout routines (A and B). Each routine includes multiple exercises with sets and reps specified. Rest periods between sets range from 1-3 minutes depending on the exercise. Abdominal exercises are also included at the end of each lower body routine for approximately 10 minutes.

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    The document outlines two upper body workout routines (A and B) and two lower body workout routines (A and B). Each routine includes multiple exercises with sets and reps specified. Rest periods between sets range from 1-3 minutes depending on the exercise. Abdominal exercises are also included at the end of each lower body routine for approximately 10 minutes.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    7 views1 page

    The Workouts

    Uploaded by

    SolarianWinner
    The document outlines two upper body workout routines (A and B) and two lower body workout routines (A and B). Each routine includes multiple exercises with sets and reps specified. Rest periods between sets range from 1-3 minutes depending on the exercise. Abdominal exercises are also included at the end of each lower body routine for approximately 10 minutes.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 1

    The Workouts

    Upper Body A
    1. Bench Press - 4x6-8 - 2-3 minutes rest between sets
    2. Chest Supported Row - 4x6-8 - 2-3 minutes rest between sets
    3. Incline Press - 2x10-12 - 1-2 minutes rest between sets
    4. Lat Pull Down - 2x10-12 - 1-2 minutes rest between sets
    5. Lateral Raises - 2x10-12 - 1-2 minutes rest between sets
    6. Triceps Press Downs - 2x10-12 - 1-2 minutes rest between sets
    7. Barbell Curls - 2x10-12 - 1-2 minutes rest between sets

    Lower Body A
    1. Romanian Deadlifts - 4x6-8 - 2-3 minutes rest between sets
    2. Leg Press - 3x10-12 - 2 minutes rest between sets
    3. Leg Curls - 3x8-10 - 2 minutes rest between sets
    4. Standing Calf Raises - 4x6-8 - 2 minutes rest between sets
    5. Abs - About 10 minutes worth of whatever you want.

    Upper Body B
    1. Pull Ups - 4x6-8 - 2-3 minutes rest between sets
    2. Seated Overhead Barbell Press - 4x6-8 - 2-3 minutes rest between sets
    3. Seated Cable Row - 2x10-12 - 1-2 minutes rest between sets
    4. Flat Dumbbell Bench Press - 3x8-10 - 2 minutes rest between sets
    5. Dumbbell Preacher Curls - 2x10-12 - 1-2 minutes rest between sets
    6. Skull Crushers - 2x10-12 - 1-2 minutes rest between sets

    Lower Body B
    1. Squats - 4x6-8 - 2-3 minutes rest between sets
    2. Split Squats - 3x8-10 - 2 minutes rest between sets
    3. Leg Curls - 3x10-12 - 2 minutes rest between sets
    4. Seated Calf Raises - 3x10-12 - 1-2 minutes rest between sets
    5. Abs - About 10 minutes worth of whatever you want.

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