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  • Exercise Set Reps Muscle Group Note

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    SrdjanMilicevic
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    This document outlines an exercise routine for week 4 day 1 that focuses on chest and calves. It includes 3-5 reps of various chest exercises like bench press, incline fly, and cable crossovers. It also includes exercises targeting other muscle groups like back, shoulders, traps, biceps, triceps, and abs. Most exercises are performed for 2-3 sets with 3-5 reps and notes to do a rest-pause set on the last set until failure.

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    Original Title

    Exercise 1

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    This document outlines an exercise routine for week 4 day 1 that focuses on chest and calves. It includes 3-5 reps of various chest exercises like bench press, incline fly, and cable crossovers. It also includes exercises targeting other muscle groups like back, shoulders, traps, biceps, triceps, and abs. Most exercises are performed for 2-3 sets with 3-5 reps and notes to do a rest-pause set on the last set until failure.

    Copyright:

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

    Exercise Set Reps Muscle Group Note

    Uploaded by

    SrdjanMilicevic
    This document outlines an exercise routine for week 4 day 1 that focuses on chest and calves. It includes 3-5 reps of various chest exercises like bench press, incline fly, and cable crossovers. It also includes exercises targeting other muscle groups like back, shoulders, traps, biceps, triceps, and abs. Most exercises are performed for 2-3 sets with 3-5 reps and notes to do a rest-pause set on the last set until failure.

    Copyright:

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

    Muscle

    Exercise Set Reps NOTE


    group
    Bench press 3 3-5* Chest

    Reverse-Grip Bench press 2-3 3-5* Chest

    Incline Flay 2-3 3-5* Chest

    Cable crossover 2-3 3-5* Chest

    Reverse-Grip Pulldown 2-3 3-5* Back

    Deadlift 2-3 3-5* Legs

    Dumbbell Upright Row 2-3 3-5* Shoulders

    Behind-The-Back Barbell Shrug 2-3 3-5* Traps

    Standing Calf Raise 2-3 3-5* Calves

    Seated Calf Raise 2-3 3-5* Calves

    Dumbbell Kickback 2-3 3-5* Triceps

    Behind-The-Back Cable Curl 2-3 3-5* Biceps

    Barbell Wrist Curl 2-3 3-5* Forearms

    Rope Crunch 2-3 3-5* Abs

    WEEK 4/DAY 1 CHEST AND CALVES FOCUS


    * AFTER REACHING FAILURE ON THE LAST SET, DO ONE REST-PAUSE SET TO FAILURE

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