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  • WORKOUT PLANING F

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    anil kumar
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    The document outlines a 4-day workout split with exercises targeting different muscle groups each day. Day 1 focuses on shoulders, chest, triceps and traps with 8 exercises like dumbbell lateral raise and cable crossovers. Day 2 targets back, biceps, legs and calves with pullups and leg curls. Day 3 repeats chest, shoulders, triceps and traps. Day 4 works legs, back, biceps and calves, finishing each workout with 3 sets of 8-12 reps for each exercise.

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    WORKOUT PLANING f

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    The document outlines a 4-day workout split with exercises targeting different muscle groups each day. Day 1 focuses on shoulders, chest, triceps and traps with 8 exercises like dumbbell lateral raise and cable crossovers. Day 2 targets back, biceps, legs and calves with pullups and leg curls. Day 3 repeats chest, shoulders, triceps and traps. Day 4 works legs, back, biceps and calves, finishing each workout with 3 sets of 8-12 reps for each exercise.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    44 views1 page

    WORKOUT PLANING F

    Uploaded by

    anil kumar
    The document outlines a 4-day workout split with exercises targeting different muscle groups each day. Day 1 focuses on shoulders, chest, triceps and traps with 8 exercises like dumbbell lateral raise and cable crossovers. Day 2 targets back, biceps, legs and calves with pullups and leg curls. Day 3 repeats chest, shoulders, triceps and traps. Day 4 works legs, back, biceps and calves, finishing each workout with 3 sets of 8-12 reps for each exercise.

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    © All Rights Reserved
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    of 1

    SHOULDER + CHEST + TRICEPS + TRAPS (LIGHT) SET REPS

    1. Dumbbell lateral Raise -SOL+TRA 3 8 9 10 12


    M 2. Incline Dumbbell Flye - CHE 3 8 9 10 12
    O 3. Dumbbell Kichback - TRI 3 8 9 10 12
    N 4. Cable Shrug - TRA 3 8 9 10 12
    D 5. Dumbbell Rear-delt Flye -SOL 3 8 9 10 12
    A 6. Cable Crossover - CHE 3 8 9 10 12
    Y 7. Rope Pushdown - TRI 3 8 9 10 12
    8. Dumbbell Upright Raw - TRA 3 8 9 10 12

    BACK + BICEPS + LEG + CALVES + FORARMS (LIGHT) SET REPS


    1. Pullup - BAC 3 8 9 10 12
    T
    2. Straight -bar Curl - BIC 3 8 9 10 12
    U
    3. Leg Curl -LEG 3 8 9 10 12
    E
    4. Seated Calf Raise -CLF 3 8 9 10 12
    S
    5. Standing Single-arm Cable Row - BAC 3 8 9 10 12
    D
    6. Dumbbell Spider Curl - BIC 3 8 9 10 12
    A
    7. Reverse Curl - ARM 3 8 9 10 12
    Y
    8. Deadlift -LEG 3 8 9 10 12

    CHEST + SHOULDER + TRICPES + TRAPS (LIGHT) SET REPS


    T 1. Pushup -CHE 3 8 9 10 12
    H 2. Scott Press - SHO 3 8 9 10 12
    U 3. Incline French Press - TRI 3 8 9 10 12
    R 4. Single -arm Dumbbell Overhead press -SHO+TRA 3 8 9 10 12
    S 5. Bench Press - CHE 3 8 9 10 12
    D 6. Rope High Pull - SOL 3 8 9 10 12
    A 7. Dumbbell Overhead Extension - TRI 3 8 9 10 12
    Y 8. Cable Shrug - TRA 3 8 9 10 12

    LEGS + BACK + BICEPS + CALVES (LIGHT) SET REPS


    1. Leg Extension -LEG 3 8 9 10 12
    F 2. Standing Single-arm Dumbbell Row - BAC 3 8 9 10 12
    R 3. Straight -bar Curl - BIC 3 8 9 10 12
    I 4. Seated Calf Raise -CAL 3 8 9 10 12
    D 5. Leg press -LEG 3 8 9 10 12
    A 6. Low cable Pull - BAC 3 8 9 10 12
    Y 7. Dumbbell Spider Curl - BIC 3 8 9 10 12
    8. Reverse Curl - ARM 3 8 9 10 12

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