Scribd Logo
Upload

Welcome to Scribd!

  • Ilias

    Uploaded by

    saad
    7 views1 page
    The document outlines a 4 week workout program split into pull, push, legs, and abs sessions. Each session includes 3 series of 2 exercises performed for 10-6 reps with 2 minutes of rest between series. The pull session focuses on exercises like chin ups, rows, and curls. The push session includes variations of push ups, dips, and shoulder presses. The legs session consists of lower body exercises like squats, lunges, and pistols squats. The abs session finishes with 4 rounds each of planks, TRX planks, and Swiss ball planks at decreasing time intervals.

    Original Description:

    cv b

    Copyright

    © © All Rights Reserved

    Available Formats

    PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    Report this Document
    The document outlines a 4 week workout program split into pull, push, legs, and abs sessions. Each session includes 3 series of 2 exercises performed for 10-6 reps with 2 minutes of rest between series. The pull session focuses on exercises like chin ups, rows, and curls. The push session includes variations of push ups, dips, and shoulder presses. The legs session consists of lower body exercises like squats, lunges, and pistols squats. The abs session finishes with 4 rounds each of planks, TRX planks, and Swiss ball planks at decreasing time intervals.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    7 views1 page

    Ilias

    Uploaded by

    saad
    The document outlines a 4 week workout program split into pull, push, legs, and abs sessions. Each session includes 3 series of 2 exercises performed for 10-6 reps with 2 minutes of rest between series. The pull session focuses on exercises like chin ups, rows, and curls. The push session includes variations of push ups, dips, and shoulder presses. The legs session consists of lower body exercises like squats, lunges, and pistols squats. The abs session finishes with 4 rounds each of planks, TRX planks, and Swiss ball planks at decreasing time intervals.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 1

    Sheet1

    PULL SESSION
    Exercices Tractions 5kg Curl hammer 10kg
    3 series Chin up 5kg Curl supination 10kg
    10 + 6 reps TRX Rows Plank 30”
    2 min rest

    PUSH SESSION
    Exercices Hindu push up Pulse push up
    3 series Archer push up Explosive push up
    10 + 6 reps Back dips TRX flies
    2 min rest Push press Lateral raises

    LEGS SESSION
    Exercices Pistol squat Wallsit 30”
    3 series DB squat 10kg Squat jump
    10 + 6 reps DB lunges 10kg Jumping lunges
    2 min rest

    ABS SESSION
    Exercices Plank 4 x 1min
    TRX Plank 4 x 45sec
    Swissball plank 4 x 30sec

    Page 1

    You might also like