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  • Sample Exercise Schedule

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    Quinn Parsley
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    The document outlines a 4 day weekly workout split consisting of: Monday focusing on back and biceps exercises like deadlifts, dumbbell rows, and various curl variations. Tuesday targets legs with squats, leg presses, lunges, and calf raises. Wednesday works shoulders, traps, and forearms with exercises such as seated barbell press, lateral raises, and wrist curls. Thursday is dedicated to 45 minutes of cardio on an exercise bike. Each workout lists the exercises, weights, reps, and sets.

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    Sample exercise schedule to use for planning exercises

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    The document outlines a 4 day weekly workout split consisting of: Monday focusing on back and biceps exercises like deadlifts, dumbbell rows, and various curl variations. Tuesday targets legs with squats, leg presses, lunges, and calf raises. Wednesday works shoulders, traps, and forearms with exercises such as seated barbell press, lateral raises, and wrist curls. Thursday is dedicated to 45 minutes of cardio on an exercise bike. Each workout lists the exercises, weights, reps, and sets.

    Copyright:

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

    Sample Exercise Schedule

    Uploaded by

    Quinn Parsley
    The document outlines a 4 day weekly workout split consisting of: Monday focusing on back and biceps exercises like deadlifts, dumbbell rows, and various curl variations. Tuesday targets legs with squats, leg presses, lunges, and calf raises. Wednesday works shoulders, traps, and forearms with exercises such as seated barbell press, lateral raises, and wrist curls. Thursday is dedicated to 45 minutes of cardio on an exercise bike. Each workout lists the exercises, weights, reps, and sets.

    Copyright:

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

    Monday (Back and Biceps) Tuesday (Legs) Wednesday (Shoulders, Traps, Forearms) Thursday (Cardio)

    Exercise Weight Reps Sets Exercise Weight Reps Sets Exercise Weight Reps Sets Exercise Duration
    Deadlift 5 2 Squat 6 to 10 3 Seated 6 to 10 3 Exercise Bike 45 min.
    Barbell Press

    One Arm 8 to 12 3 Leg Press 15 to 20 3 Seated 8 to 12 3


    Dumbbell
    Row Arnold Press

    Lat Pull- 10 to 12 3 Dumbbell 8 to 12 3 Dumbbell 10 to 15 3


    Down Lunge
    Lateral Raise

    Barbell Row 8 to 12 3 Leg Extension Burn 5 Min. Hammer Burn 5


    Strength Minutes
    Press

    Seated Burn 5 min. Stiff Leg 8 to 12 3 Upright Row 8 to 12 3


    Cable Row Deadlift

    Concentration
    Curl
    10 to 12 3 Leg Curl Burn 5 Min. Dumbbell Burn 5
    Shrug Minutes

    Preacher 10 to 12 3 Seated Calf 10 to 15 3 Seated 12 to 15 3


    Curl Raise
    Barbell Wrist
    Curl

    Burn 5 min. Burn 5


    Seated
    Dumbbell Minutes
    Curl

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