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  • Monday: RUN Tuesday Wednesday: RUN Thursday Friday: RUN: No Run No Run Skipped

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    Kennedy KJ
    9 views2 pages
    The document outlines a weekly workout routine that includes running on Mondays, Wednesdays and Fridays. It then lists specific exercises for each day targeting different muscle groups such as arms/abs, legs/butt, and chest/shoulders/back. The routine repeats each week and includes exercises like squats, lunges, planks, bicep curls, and pushups performed in sets with varying repetitions.

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    Original Title

    Workout

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    The document outlines a weekly workout routine that includes running on Mondays, Wednesdays and Fridays. It then lists specific exercises for each day targeting different muscle groups such as arms/abs, legs/butt, and chest/shoulders/back. The routine repeats each week and includes exercises like squats, lunges, planks, bicep curls, and pushups performed in sets with varying repetitions.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    9 views2 pages

    Monday: RUN Tuesday Wednesday: RUN Thursday Friday: RUN: No Run No Run Skipped

    Uploaded by

    Kennedy KJ
    The document outlines a weekly workout routine that includes running on Mondays, Wednesdays and Fridays. It then lists specific exercises for each day targeting different muscle groups such as arms/abs, legs/butt, and chest/shoulders/back. The routine repeats each week and includes exercises like squats, lunges, planks, bicep curls, and pushups performed in sets with varying repetitions.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 2

    Monday: RUN

    Tuesday

    Wednesday:
    RUN

    Thursday

    Friday: RUN

    8 (Arms/Abs)
    no run
    Leg raise: 6x3
    Plank: 30sec
    Bicep curl: 6x3
    Triceps kickback:
    6x3
    Push-ups: 5 (knee)
    15 (Arms/Abs)
    no run
    Leg raise: 6x3
    Plank: 30sec
    Bicep curl: 6x3
    Triceps dip: 6x3
    Push-ups: 5 (knee)

    9 (Legs/Butt)
    Squat: 6x3
    Calf raise: 10x3
    Plies: 6x3
    Bridge: 8x3

    10

    11 (Legs/Butt)
    Squat (narrow): 6x3
    Calf raise: 10x3
    Lunge: 6x3
    Plies: 6x3
    Bridge: 8x3

    12 (Arms/Abs)
    skipped

    18 (Legs/Butt)
    Squat (wide/narrow)
    Calf raise
    Lunge
    Plies
    Bridge

    19 (Arms/Abs)
    Run
    Sit-up
    Pelvic lift
    Bicep curl
    Tricep ext.:
    Overhead ext.

    22 (Arms/Abs)
    Run Leg raise
    Plank
    Bicep curl
    Triceps ext.
    Push-ups

    23 (Legs/Butt)
    Squat (wide/narrow)
    Calf raise
    Lunge
    Plies
    Bridge

    25 (Legs/Butt)
    Squat (wide/narrow)
    Calf raise
    Lunge
    Plies
    Bridge

    26 (Arms/Abs)
    Run
    Sit-up
    Pelvic lift
    Bicep curl
    Tricep dip
    Overhead ext.

    29 (Arms/Abs)
    Run Leg raise

    30 (Legs/Butt)
    Squat (wide/narrow)
    Calf raise

    1 (Legs/Butt)
    Squat (wide/narrow)
    Calf raise

    2 (Arms/Abs)
    Run
    Sit-up

    16 (Legs/Butt)
    Squat: 6x3
    Calf raise: 10x3
    Lunge: 6x3
    Bridge: 8x3

    (Chest/Shoulder/Back)

    no run
    Push-up: 5 (knee)
    Chest press: 6x3
    Shrug: 8x 3
    Rows: 6x3
    Raises (front/side)
    17

    (Chest/Shoulder/Back)

    no run
    Push-ups: 5 (knee)
    Chest press: 6x3
    Shrug: 8x3
    Rows: 6x3
    Raises (front/side):
    6x2
    24

    (Chest/Shoulder/Back)

    Run Push-up
    Chest press
    Shrug
    Rows
    Raises (front/side)
    31
    (Chest/Shoulder/Back)

    Run -

    Plank
    Bicep curl
    Triceps ext.
    Push-ups

    Lunge
    Plies
    Bridge

    5 (Arms/Abs)
    Run Leg raise
    Plank
    Bicep curl
    Triceps ext.
    Push-ups

    6 (Legs/Butt)
    Squat (wide/narrow)
    Calf raise
    Lunge
    Plies
    Bridge

    Push-up
    Chest press
    Shrug
    Rows
    Raises (front/side)
    7(Chest/Shoulder/Back
    )

    Run Push-up
    Chest press
    Shrug
    Rows
    Raises (front/side)

    Lunge
    Plies
    Bridge

    Pelvic lift
    Bicep curl
    Tricep dip
    Overhead ext.

    8 (Legs/Butt)
    Squat (wide/narrow)
    Calf raise
    Lunge
    Plies
    Bridge

    9 (Arms/Abs)
    Run
    Sit-up
    Pelvic lift
    Bicep curl
    Tricep dip
    Overhead ext.

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