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  • Rutina Poptart PDF

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    jaimeangelesp
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    This document outlines a 4-day workout split, with each day focusing on different exercises. Day 1 includes exercises like box squats, lat pulldowns, leg presses, and calf raises. Day 2 focuses on flat bench presses, glute bridges, incline presses, and leg curls. Day 3 consists of split squats, one-arm rows, goblet squats, and upright rows. Day 4 incorporates pushups, seated good mornings, flyes, back extensions, hammer curls, and tricep extensions. Each exercise is prescribed as 3 sets of 12-15 repetitions.

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    This document outlines a 4-day workout split, with each day focusing on different exercises. Day 1 includes exercises like box squats, lat pulldowns, leg presses, and calf raises. Day 2 focuses on flat bench presses, glute bridges, incline presses, and leg curls. Day 3 consists of split squats, one-arm rows, goblet squats, and upright rows. Day 4 incorporates pushups, seated good mornings, flyes, back extensions, hammer curls, and tricep extensions. Each exercise is prescribed as 3 sets of 12-15 repetitions.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    73 views4 pages

    Rutina Poptart PDF

    Uploaded by

    jaimeangelesp
    This document outlines a 4-day workout split, with each day focusing on different exercises. Day 1 includes exercises like box squats, lat pulldowns, leg presses, and calf raises. Day 2 focuses on flat bench presses, glute bridges, incline presses, and leg curls. Day 3 consists of split squats, one-arm rows, goblet squats, and upright rows. Day 4 incorporates pushups, seated good mornings, flyes, back extensions, hammer curls, and tricep extensions. Each exercise is prescribed as 3 sets of 12-15 repetitions.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    of 4

    DAY 1

    A1. Box Squats - 3*12 A2. Wide grip lat pull down – 3*12

    B1. Medium Stance Leg Press – 3*12 B2. Seated Cable Rows (Neutral Grip) – 3*12

    C1. Rope Face Pulls – 3*15 C2. Seated Calf Raises – 3*15
    DAY 2

    A1. Flat Bench Dumbbell Press - 3*12 A2. Glute Bridges – 3*15

    B1. Incline Dumbbell Press (neutral grip) – 3*12 B2. Lying Leg Curl – 3*12

    C1. Dumbbell C2. Rope Push


    Bicep Curl – 3*12 Down – 3*12
    DAY 3

    A1. Split Squats - 3*12 A2. One Arm Dumbell Row – 3*12

    B1. High Heel Goblet Squat – 3*15 B2. Cable Up Right Rows – 3*15

    C1. Dumbell Lateral Raises – 3*12 C2. Planks – 3* 30.45seg


    DAY 1

    A1. Push Up or Assisted Push Up - 3*8.10 A2. Seated Good Morning – 3*12

    B1. Dumbell Flyes – 3*12 B2. 45*Back Extension – 3*10

    C1. Dumbell Hammer Curls – 3*12 C2. Dumbell Over Tricep Extension – 3*12

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