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Leg and Chest Muscle Building Workout

It is a middle difficulty level workout. Give a try if you are a beginner, however doesn't work for every one. Seek a specialist to advise you, any inconveniences will be your responsibility, as the document is for orientate purpose.

Uploaded by

Lucian
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© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PDF, TXT or read online on Scribd
173 views18 pages

Leg and Chest Muscle Building Workout

It is a middle difficulty level workout. Give a try if you are a beginner, however doesn't work for every one. Seek a specialist to advise you, any inconveniences will be your responsibility, as the document is for orientate purpose.

Uploaded by

Lucian
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

WORKOUT TRACKER

Day 1- Legs
Main Goal Build Muscle
Total Time 60 min
Exercises 5

Exercise 1

Barbell Squat
Muscle: Quadriceps
Equipment: Barbell
Sets: 4

SET 1: Standard Set SET 2 Standard Set SET 3 Standard Set SET 4 Standard Set

WEIGHT/REPS Target 8 WEIGHT/REPS Target 8 WEIGHT/REPS Target 8 WEIGHT/REPS Target 8


Rest Between Rest Between Rest Between Rest Between Exercises:
Sets:1min30sec Sets:1min30sec Sets:1min30sec 1min 30sec

Exercise2

Romanian Deadlift
Muscle: Hamstrings
Equipment: Barbell
Sets: 4

SET 1 Standard Set SET 2 Standard Set SET 3 Standard Set SET 4 Standard Set

WEIGHT/REPS Target 10 WEIGHT/REPS Target 10 WEIGHT/REPS Target 10 WEIGHT/REPS Target 10


Rest Between Sets:1min0sec Rest Between Sets:1min0sec Rest Between Sets:1min0sec Rest Between Exercises:
1min 0sec
Exercise3

Barbell Lunge
Muscle: Quadriceps
Equipment: Barbell
Sets: 4

SET 1 Standard Set SET 2 Standard Set SET 3 Standard Set SET 4 Standard Set

WEIGHT/REPS Target 12 WEIGHT/REPS Target 12 WEIGHT/REPS Target 12 WEIGHT/REPS Target 12

Exercise4

Kettlebell One-Legged Deadlift


Muscle: Hamstrings
Equipment: Kettlebells
Sets: 4

SET 1 Standard Set SET 2 Standard Set SET 3 Standard Set SET 4 Standard Set

WEIGHT/REPS Target 12 WEIGHT/REPS Target 12 WEIGHT/REPS Target 12 WEIGHT/REPS Target 12

Exercise5
Seated Calf Raise
Muscle: Calves
Equipment: Machine
Sets: 4

SET 1 Standard Set SET 2 Standard Set SET 3 Standard Set SET 4 Standard Set

WEIGHT/REPS Target 12 WEIGHT/REPS Target 12 WEIGHT/REPS Target 12 WEIGHT/REPS Target 12

Day 2-Chest
Main Goal Build Muscle
Total Time 45min
ExercisesSets16

Barbell Incline Bench Press - Medium Grip


Muscle: Chest
Equipment: Barbell
Sets: 4

SET 1 Standard Set SET 2 Standard Set SET 3 Standard Set SET 4 Standard Set

WEIGHT/REPS Target 8 WEIGHT/REPS Target 8 WEIGHT/REPS Target 8 WEIGHT/REPS Target 8

Decline Dumbbell Bench Press


Muscle: Chest

Equipment: Dumbbell

Sets: 4

SET 1 Standard Set


WEIGHT/REPSTarget 10

Rest Between Sets:1min0sec

SET 2 Standard Set

WEIGHT/REPSTarget 10

Rest Between Sets:1min0sec

SET 3 Standard Set

WEIGHT/REPSTarget 10

Rest Between Sets:1min0sec

SET 4 Standard Set

WEIGHT/REPSTarget 10

Rest Between Exercises: 1min 0sec

Pushups
Muscle: Chest

Equipment: Body Only

Sets: 4

SET 1 Standard Set

REPSTarget 12

Rest Between Sets:1min0sec

SET 2 Standard Set

REPSTarget 12

Rest Between Sets:1min0sec

SET 3 Standard Set

REPSTarget 12

Rest Between Sets:1min0sec

SET 4 Standard Set


REPSTarget 12

Rest Between Exercises: 1min 0sec

Flat Bench Cable Flyes


Muscle: Chest

Equipment: Cable

Sets: 4

SET 1 Standard Set

WEIGHT/REPSTarget 15

Rest Between Sets:1min0sec

SET 2 Standard Set

WEIGHT/REPSTarget 15

Rest Between Sets:1min0sec

SET 3 Standard Set

WEIGHT/REPSTarget 15

Rest Between Sets:1min0sec

SET 4 Standard Set

WEIGHT/REPSTarget 15

Day 3, Back
Main Goal Build Muscle

Workout For Everyone

Level All

Total Time45min

Exercises4

Sets16

1
Chin-Up
Muscle: Lats

Equipment: Body Only

Sets: 4

SET 1 Standard Set

REPSTarget 0

Rest Between Sets:1min30sec

SET 2 Standard Set

REPSTarget 0

Rest Between Sets:1min30sec

SET 3 Standard Set

REPSTarget 0

Rest Between Sets:1min30sec

SET 4 Standard Set

REPSTarget 0

Rest Between Exercises: 1min 30sec

One-Arm Dumbbell Row


Muscle: Middle Back

Equipment: Dumbbell

Sets: 4

SET 1 Standard Set

WEIGHT/REPSTarget 10

Rest Between Sets:1min0sec

SET 2 Standard Set


WEIGHT/REPSTarget 10

Rest Between Sets:1min0sec

SET 3 Standard Set

WEIGHT/REPSTarget 10

Rest Between Sets:1min0sec

SET 4 Standard Set

WEIGHT/REPSTarget 10

Rest Between Exercises: 1min 0sec

Dumbbell Incline Row


Muscle: Middle Back

Equipment: Dumbbell

Sets: 4

SET 1 Standard Set

WEIGHT/REPSTarget 10

Rest Between Sets:1min0sec

SET 2 Standard Set

WEIGHT/REPSTarget 10

Rest Between Sets:1min0sec

SET 3 Standard Set

WEIGHT/REPSTarget 10

Rest Between Sets:1min0sec

SET 4 Standard Set

WEIGHT/REPSTarget 10

Rest Between Exercises: 1min 0sec


4

Face Pull
Muscle: Shoulders

Equipment: Cable

Sets: 4

SET 1 Standard Set

WEIGHT/REPSTarget 15

Rest Between Sets:1min0sec

SET 2 Standard Set

WEIGHT/REPSTarget 15

Rest Between Sets:1min0sec

SET 3 Standard Set

WEIGHT/REPSTarget 15

Rest Between Sets:1min0sec

SET 4 Standard Set

WEIGHT/REPSTarget 15

Day4 Active Rest


Main Goal Build Muscle

Total Time45min
Exercises1

Sets1

Cardio45min

1
Walking, Treadmill
Muscle: Quadriceps

Equipment: Machine

Sets: 1

SET 01 Cardio

TIME:Target: 00:30:00-00:45:00

Day 5, Shoulders
Main Goal Build Muscle

Workout For Everyone

Level All

Total Time45min
Exercises4

Sets16

Cardio0min

Standing Alternating Dumbbell Press


Muscle: Shoulders

Equipment: Dumbbell

Sets: 4

SET 1 Standard Set

WEIGHT/REPSTarget 8

Rest Between Sets:1min30sec

SET 2 Standard Set

WEIGHT/REPSTarget 8

Rest Between Sets:1min30sec

SET 3 Standard Set

WEIGHT/REPSTarget 8

Rest Between Sets:1min30sec

SET 4 Standard Set


WEIGHT/REPSTarget 8

Rest Between Exercises: 1min 30sec

Seated Bent-Over Rear Delt Raise


Muscle: Shoulders

Equipment: Dumbbell

Sets: 4

SET 1 Standard Set

WEIGHT/REPSTarget 12

Rest Between Sets:1min0sec

SET 2 Standard Set

WEIGHT/REPSTarget 12

Rest Between Sets:1min0sec

SET 3 Standard Set

WEIGHT/REPSTarget 12

Rest Between Sets:1min0sec

SET 4 Standard Set

WEIGHT/REPSTarget 12

Rest Between Exercises: 1min 0sec

Standing Cable Wood Chop


Muscle: Abdominals

Equipment: Cable
Sets: 4

SET 1 Standard Set

WEIGHT/REPSTarget 12

Rest Between Sets:1min0sec

SET 2 Standard Set

WEIGHT/REPSTarget 12

Rest Between Sets:1min0sec

SET 3 Standard Set

WEIGHT/REPSTarget 12

Rest Between Sets:1min0sec

SET 4 Standard Set

WEIGHT/REPSTarget 12

Rest Between Exercises: 1min 0sec

Farmer's Walk
Muscle: Forearms

Equipment: Other

Sets: 4

SET 1 Standard Set

REPSTarget 0

Optional Tracking

DISTANCE:Target 30 meters

Rest Between Sets:1min0sec

SET 2 Standard Set

REPSTarget 0

Optional Tracking

DISTANCE:Target 30 meters
Rest Between Sets:1min0sec

SET 3 Standard Set

REPSTarget 0

Optional Tracking

DISTANCE:Target 30 meters

Rest Between Sets:1min0sec

SET 4 Standard Set

REPSTarget 0

Optional Tracking

DISTANCE:Target 30 meters

Day 6, Arms and Abs


Main Goal Build Muscle

Workout For Everyone

Level All

Total Time45 min

Exercises 8
Sets28
Cardio 0 min

Close-Grip Barbell Bench Press


Muscle: Triceps

Equipment: Barbell

Sets: 4

SET 1 Standard Set


WEIGHT/REPSTarget 10

Rest Between Sets:1min30sec

SET 2 Standard Set

WEIGHT/REPSTarget 10

Rest Between Sets:1min30sec

SET 3 Standard Set

WEIGHT/REPSTarget 10

Rest Between Sets:1min30sec

SET 4 Standard Set

WEIGHT/REPSTarget 10

Rest Between Exercises: 1min 30sec

Cable Rope Overhead Triceps Extension


Muscle: Triceps

Equipment: Cable

Sets: 4

SET 1 Standard Set

WEIGHT/REPSTarget 12

Rest Between Sets:1min0sec

SET 2 Standard Set

WEIGHT/REPSTarget 12

Rest Between Sets:1min0sec

SET 3 Standard Set

WEIGHT/REPSTarget 12

Rest Between Sets:1min0sec

SET 4 Standard Set

WEIGHT/REPSTarget 12
Rest Between Exercises: 1min 0sec

Dumbbell Bicep Curl


Muscle: Biceps

Equipment: Dumbbell

Sets: 4

SET 1 Standard Set

WEIGHT/REPSTarget 10

Rest Between Sets:1min0sec

SET 2 Standard Set

WEIGHT/REPSTarget 10

Rest Between Sets:1min0sec

SET 3 Standard Set

WEIGHT/REPSTarget 10

Rest Between Sets:1min0sec

SET 4 Standard Set

WEIGHT/REPSTarget 10

Rest Between Exercises: 1min 0sec

Hammer Curls
Muscle: Biceps

Equipment: Dumbbell

Sets: 4

SET 1 Standard Set


WEIGHT/REPSTarget 12

Rest Between Sets:1min0sec

SET 2 Standard Set

WEIGHT/REPSTarget 12

Rest Between Sets:1min0sec

SET 3 Standard Set

WEIGHT/REPSTarget 12

Rest Between Sets:1min0sec

SET 4 Standard Set

WEIGHT/REPSTarget 12

Rest Between Exercises: 1min 0sec

Ab Roller
Muscle: Abdominals

Equipment: Other

Sets: 3

SET 1 Standard Set

REPSTarget 8

Rest Between Sets:1min0sec

SET 2 Standard Set

REPSTarget 8

Rest Between Sets:1min0sec

SET 3 Standard Set

REPSTarget 8

Rest Between Exercises: 1min 0sec

6
Pallof Press With Rotation
Muscle: Abdominals

Equipment: Cable

Sets: 3

SET 1 Standard Set

WEIGHT/REPSTarget 0

Rest Between Sets:1min0sec

SET 2 Standard Set

WEIGHT/REPSTarget 0

Rest Between Sets:1min0sec

SET 3 Standard Set

WEIGHT/REPSTarget 0

Rest Between Exercises: 1min 0sec

Exercise Ball Pull-In


Muscle: Abdominals

Equipment: Exercise Ball

Sets: 3

SET 1 Standard Set

WEIGHT/REPSTarget 8

Rest Between Sets:1min0sec

SET 2 Standard Set

WEIGHT/REPSTarget 8

Rest Between Sets:1min0sec


SET 3 Standard Set

WEIGHT/REPSTarget 8

Rest Between Exercises: 1min 0sec

One-Arm Side Deadlift


Muscle: Quadriceps

Equipment: Barbell

Sets: 3

SET 1 Standard Set

WEIGHT/REPSTarget 10

Day 7 Active Rest

Main Goal Build Muscle

Workout For Everyone

Level All

Total Time 45 min

Exercises 1
Sets1
Cardio 45 min

Walking, Treadmill
Muscle: Quadriceps

Equipment: Machine

Sets: 1

SET 01 Cardio

TIME:Target: 00:30:00-00:45:00

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