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  • Workout Chart

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    mvarun4u
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    The document outlines a weekly workout plan that includes exercises for each day of the week. Monday's workout focuses on exercises like sit ups, leg extensions, and back curls. Tuesday's workout includes pull ups, lat pulldowns, shoulder presses, and lateral raises. The workouts vary each day but generally include a mix of strength exercises targeting different muscle groups as well as cardio exercises.

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    The document outlines a weekly workout plan that includes exercises for each day of the week. Monday's workout focuses on exercises like sit ups, leg extensions, and back curls. Tuesday's workout includes pull ups, lat pulldowns, shoulder presses, and lateral raises. The workouts vary each day but generally include a mix of strength exercises targeting different muscle groups as well as cardio exercises.

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    © All Rights Reserved
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    36 views2 pages

    Workout Chart

    Uploaded by

    mvarun4u
    The document outlines a weekly workout plan that includes exercises for each day of the week. Monday's workout focuses on exercises like sit ups, leg extensions, and back curls. Tuesday's workout includes pull ups, lat pulldowns, shoulder presses, and lateral raises. The workouts vary each day but generally include a mix of strength exercises targeting different muscle groups as well as cardio exercises.

    Copyright:

    © All Rights Reserved
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    of 2

    MONDAY TUESDAY

    SIT UPS 3 X 15 M/C ASSISTED PULL UPS 3 X 12-15


    LEG EXTNTION 3 X 12-15 LAT PULL DOWN 3 X 12-15
    BACK CURL 3 X 12-15 M/D SHOLDER PRESS 3 X 12-15
    HIPER EXTANTION 3 X 15 M/D LATERAL RAISE 3 X 12-15
    BRIDGES M/D LAT ROWING 3 X 12-15

    WEDNESDAY THURSDAY
    LEG PRESS 3 X 15 CLOSE PUSH UPS
    LUNGES WALK ROPE / ROAD PULL DOWN 3 X 15
    SQUATS 4 X 12-15 M/C DIPS 3 X 15
    ABDUCTOR 3 X15 MOUNTAN CLIMBER
    SEATED CALF RAISE 3 X 10 CALF RAISE 3 X 15

    SATURDAY FRIDAY
    PUSH UPS BATTLE ROPE
    M/D FLAT BENCH PRESS 3 X 12-15 JUMPING JACK
    PEC FLY 3 X 15 AIR BIK
    M/D INC PRESS 3 X 15 AB CRUNCHS
    BICEP CURL / PEACHER CURL 3 X 15 LEG RAISE
    DUMBBELL ALTERNATE 3 X 10
    MONDAY TUESDAY WEDNESDAY
    sit upps 4 x 25 D/M CHEST PRESS 4 x 25 LEG EXTNTION 3 X 12-15
    jumping jack BACK KICK 3 x20 SUMO SQUATS 4 X 15
    burpis hei kne Adductor 4 X 20
    lunges jumping jack BRIDGES
    ball sledges mountan climber

    DAILY CARDIO , PLANK

    THURSDAY
    FRIDAY SATURDAY
    BATTLE ROPE REST CORE
    JUMPING JACK
    AIR BIK
    AB CRUNCHS
    LEG RAISE

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