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  • Monday - Chest Workout: Exercise Set 1 Set 2 Set 3 Set 4 Set 5

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    Bojan Stanimirovski
    10 views2 pages
    This document outlines a 5-day weekly workout routine split into different muscle groups. Monday focuses on chest exercises like flys and presses. Tuesday targets the back with rows and pulldowns. Wednesday is for hamstrings and glutes or cardio. Thursday works the shoulders with raises and presses. Friday is dedicated to biceps and triceps. Legs are worked on Saturday with various squat variations. Sunday is left blank for rest.

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    Original Title

    Workout - Schedule

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    This document outlines a 5-day weekly workout routine split into different muscle groups. Monday focuses on chest exercises like flys and presses. Tuesday targets the back with rows and pulldowns. Wednesday is for hamstrings and glutes or cardio. Thursday works the shoulders with raises and presses. Friday is dedicated to biceps and triceps. Legs are worked on Saturday with various squat variations. Sunday is left blank for rest.

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    © All Rights Reserved
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    10 views2 pages

    Monday - Chest Workout: Exercise Set 1 Set 2 Set 3 Set 4 Set 5

    Uploaded by

    Bojan Stanimirovski
    This document outlines a 5-day weekly workout routine split into different muscle groups. Monday focuses on chest exercises like flys and presses. Tuesday targets the back with rows and pulldowns. Wednesday is for hamstrings and glutes or cardio. Thursday works the shoulders with raises and presses. Friday is dedicated to biceps and triceps. Legs are worked on Saturday with various squat variations. Sunday is left blank for rest.

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    © All Rights Reserved
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    of 2

    Monday - Chest Workout

    Exercise SET 1 SET 2 SET 3 SET 4 SET 5


    Low Band Fly's
    Decline DM. Press
    Flat DM. Press
    Incline DM. Press
    Flat DM. Fly's

    Tuesday - Back Workout


    Exercise SET 1 SET 2 SET 3 SET 4 SET 5
    DM. Rows
    Pendlay Row
    T-Row
    DM. Pullovers
    V- Pulldown

    Wednesday - Hammstrings or Cardio


    Exercise SET 1 SET 2 SET 3 SET 4 SET 5
    Lunges
    Bulgarian Split Squat
    Goblin Squat
    Narrow Squat
    Stiff Deadlift

    Thursday - Shoulder Workout


    Exercise SET 1 SET 2 SET 3 SET 4 SET 5
    Lateral Raises
    Military Press
    Upright Rows
    Arnold Press
    Rear Raises
    Friday - Arms Workout
    Exercise SET 1 SET 2 SET 3 SET 4 SET 5
    Biceps:
    Alt. DM. Curls
    Reverse Barbell Curls
    Hammer Curls
    Triceps:
    Pushdowns
    Scull Crushers
    DM. Extentions

    Saturaday - Leg Workout


    Exercise SET 1 SET 2 SET 3 SET 4 SET 5
    Squat
    Hack Squat
    Sumo Squat
    Step Up w/ DM.
    Squat Hold

    Sunday
    Exercise SET 1 SET 2 SET 3 SET 4 SET 5

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