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  • Kamalinder Chest Shoulders Back Legs Workout

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    Kang Kamalinder
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    This document outlines a 4-week chest, shoulders, back, and legs workout plan for an individual named Kamalinder. It provides the specific exercises for each muscle group and prescribes the number of sets and reps to perform of each exercise over the 4 weeks, with the reps decreasing and sets increasing each week to progressively challenge the muscles.

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    Gainsss

    Original Title

    PHASE 3 Converted

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    This document outlines a 4-week chest, shoulders, back, and legs workout plan for an individual named Kamalinder. It provides the specific exercises for each muscle group and prescribes the number of sets and reps to perform of each exercise over the 4 weeks, with the reps decreasing and sets increasing each week to progressively challenge the muscles.

    Copyright:

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

    Kamalinder Chest Shoulders Back Legs Workout

    Uploaded by

    Kang Kamalinder
    This document outlines a 4-week chest, shoulders, back, and legs workout plan for an individual named Kamalinder. It provides the specific exercises for each muscle group and prescribes the number of sets and reps to perform of each exercise over the 4 weeks, with the reps decreasing and sets increasing each week to progressively challenge the muscles.

    Copyright:

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

    H- PHASE 3

    KAMALINDER

    CHEST
    SETS EXERCISE WEEK 1 WEEK 2 WEEK 3 WEEK 4
    4 FLAT ONE ARM FLY 8-10 12-15 6-8 4-6
    3 SEATED HIGH CABLE CROSS 8-10 12-15 6-8 4-6
    3 INCLINE CABLE FLY 8-10 12-15 6-8 4-6
    3 INCLINE DB PRESS 8-10 12-15 6-8 4-6
    3 SWISS REVERSE FLAT PRESS 8-10 12-15 6-8 4-6
    SHOULDERS
    SETS EXERCISE WEEK 1 WEEK 2 WEEK 3 WEEK 4
    4 INCLINE DB LATERAL RAISE 8-10 12-15 6-8 4-6
    3 CABLE SIDE TO FRONT RAISE 8-10 12-15 6-8 4-6
    3 SMITH MACHINE PRESS 8-10 12-15 6-8 4-6
    BACK
    SETS EXERCISE WEEK 1 WEEK 2 WEEK 3 WEEK 4
    4 BENT OVER ROW 8-10 12-15 6-8 4-6
    3 DB ROW 8-10 12-15 6-8 4-6
    3 PAUSED LAT PULL 8-10 12-15 6-8 4-6
    3 REVERSE GRIP PULLDOWN 8-10 12-15 6-8 4-6
    3 FACEPULL TO NECK 8-10 12-15 6-8 4-6
    3 HYPER EXTENSION 8-10 12-15 6-8 4-6
    3 BAR SHRUGS 8-10 12-15 6-8 4-6
    3 LOWER TRAP SHRUGS 8-10 12-15 6-8 4-6
    LEGS
    SETS EXERCISE WEEK 1 WEEK 2 WEEK 3 WEEK 4
    4 SAFTY BAR SQUATS 8-10 12-15 6-8 4-6
    3 SMITH LAUNGES 8-10 12-15 6-8 4-6
    3 LEG EXTENSION 8-10 12-15 6-8 4-6
    4 STIFF DEAD 8-10 12-15 6-8 4-6
    3 STANDING LEG CURL 8-10 12-15 6-8 4-6
    3 SEATED LEG CURL 8-10 12-15 6-8 4-6
    3 SUMO SQUATS 8-10 12-15 6-8 4-6
    3 DONKEY CALF RAISE 8-10 12-15 6-8 4-6
    3 SEATED CALF RAISE 8-10 12-15 6-8 4-6

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