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  • Gym Schedule: Chest Exercises: Monday

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    Aaron Martin
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    The document outlines a 5-day gym workout schedule that focuses on different muscle groups each day. Monday targets chest exercises like incline bench press and flat dumbbell fly. Tuesday focuses on triceps with exercises such as French press and pulley pushdowns. Wednesday works biceps with preacher curls and seated dumbbell curls. Thursday targets the back with chin ups, lat pulldowns, and bent over rows. Friday finishes with shoulder exercises including behind the neck press, front raises, and upright rows.

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    Gym Schedule

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    The document outlines a 5-day gym workout schedule that focuses on different muscle groups each day. Monday targets chest exercises like incline bench press and flat dumbbell fly. Tuesday focuses on triceps with exercises such as French press and pulley pushdowns. Wednesday works biceps with preacher curls and seated dumbbell curls. Thursday targets the back with chin ups, lat pulldowns, and bent over rows. Friday finishes with shoulder exercises including behind the neck press, front raises, and upright rows.

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    © All Rights Reserved
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    12 views1 page

    Gym Schedule: Chest Exercises: Monday

    Uploaded by

    Aaron Martin
    The document outlines a 5-day gym workout schedule that focuses on different muscle groups each day. Monday targets chest exercises like incline bench press and flat dumbbell fly. Tuesday focuses on triceps with exercises such as French press and pulley pushdowns. Wednesday works biceps with preacher curls and seated dumbbell curls. Thursday targets the back with chin ups, lat pulldowns, and bent over rows. Friday finishes with shoulder exercises including behind the neck press, front raises, and upright rows.

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    GYM SCHEDULE

    CHEST EXERCISES: Monday


    1. Incline Bench Press 5*15,12,10,8,6
    2. Incline Dumbbell Press 3*12,12,12
    3. Flat Bench Press 4*15,12,10,8
    4. Flat Dumbbell Press 3*12,10,10
    5. Flat Dumbbell Fly 4*12,12,12,12
    6. Pec Dec Fly 2*15,15
    7. Dips 3*12,12,12
    8. Dumbbell Pullovers 3*12,12,12

    TRICEPS EXERCISES: Tuesday


    1. French Press 4*12,10,8,8
    2. Lying Triceps 4*15,12,10,8
    3. Barbell Reverse Overhead Triceps 3*12,12,10
    4. Dumbbell Pullovers 2*12,12
    5. Pulley Pushdown 4*15,15,12,10
    6. One Arm Dumbbell 4*20,15,12,10
    7. One Arm Cable 4*20.15,12,10

    BICEPS EXERCISES: Wednesday


    1. Preacher Barbell Curls 4*15,12,10,10
    2. Preacher Dumbbell Curls 4*12-15
    3. Standing Barbell Curls 3*12-15
    4. Seated Dumbbell Curls 3*12-15
    5. Barbell Curls On Knee 4*15,12,10,8
    6. Concentration Curls 2*15,15

    BACK EXERCISES: Thursday


    1. Wide Grip Chin Up 4*10,10,10,10
    2. Wide Grip Chin Up Behind The Neck 3*8,8,8
    3. Lat Pull down Front 4*15,12,10,10
    4. Close Grip Pull down 3*15,12,12
    5. Bent over Barbell Rows 4*12-15
    6. Ground Pulley 4*15,15,12,10
    7. One Arm Cable 4*12,12,12,12

    SHOULDER EXERCISES: Friday


    1. Behind The Neck Press 4*12,12,10,8
    2. Military Press 4*12,10,8,6
    3. Dumbbell Press 3*12,12,12
    4. Front Raises 4*12,12,10,10
    5. Seated Bent over Raises 4*10,10,10,10
    6. Up Right Rows 3*12,10,10
    7. Barbell Shrugs 3*12,12,12
    8. Standing Reverse Curls 3*15,12,10
    9. Hammer Curls 2*12,10
    10. Wrist Curls On Bench 3*15-20

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