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  • Muscles Anatomy: Singleg Glutebridg

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    sanket
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    This document contains a weekly workout schedule and information about muscle groups and exercises. The schedule shows which muscle groups and exercises are focused on each day of the week, with rest days on Wednesday and weekends. The document then provides information about muscle anatomy, stretching, and specific exercises for the chest, arms, shoulders, back, and legs. It lists common exercises for each muscle group and provides exercise descriptions.

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    Gym total workout plan

    Original Title

    WORKOUT20

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    This document contains a weekly workout schedule and information about muscle groups and exercises. The schedule shows which muscle groups and exercises are focused on each day of the week, with rest days on Wednesday and weekends. The document then provides information about muscle anatomy, stretching, and specific exercises for the chest, arms, shoulders, back, and legs. It lists common exercises for each muscle group and provides exercise descriptions.

    Copyright:

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

    Muscles Anatomy: Singleg Glutebridg

    Uploaded by

    sanket
    This document contains a weekly workout schedule and information about muscle groups and exercises. The schedule shows which muscle groups and exercises are focused on each day of the week, with rest days on Wednesday and weekends. The document then provides information about muscle anatomy, stretching, and specific exercises for the chest, arms, shoulders, back, and legs. It lists common exercises for each muscle group and provides exercise descriptions.

    Copyright:

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

    MONDAY TUESDAY WEDNESDA THURSDAY FRIDAY SATURDAY SUNDAY

    Y
    SIDE ABS REST MID-ABS REST COMPLTABS REST REST
    CHEST BICEPS-ARM BACK
    TRICEPS SHOULDER LEGS

    CYCLING CYCLING CYCLING


    Muscles Anatomy
    Chest Triceps Biceps -Arms Shoulders Back Legs
    Pectoral. major Long head Long head out Ante. Headfrnt Trapezius Quads
    Pectoral. minor Late. head Short head in Late.head mid Rhomboid maj. Hamstrings
    Upper Medial head Brachialis Postr. Head rer Lat. dorsi Glutes
    Mid. Erector spine Calves
    lower Rear delt
    in Teres minor
    side Teres major
    Stretching
    Chest Chest Biceps -Arms Shoulders Back Legs
    Kneel
    Lying prone
    Lying ham
    Seated ham
    Singl leg
    Standing ham
    Donkey kicks
    Exercises
    Chest Chest Biceps -Arms Shoulders Back Legs
    Pushups Incln-DB kickbk BB – RVRS curl Ovr head press BB shurg QUADS
    Hindu pushups DB ovehd extn. Hammer curls Arnold press Rack pull Side lunges
    BB-chest press EZ-french pres EZbarRVRScurls Front rais DB shurg Sngl leg squat
    DB-chest press DB crush press BB curls (wide) BB -Mltry press BB bhndbkshrg Side squat
    DB-pullover Closebnch pres Precher curl DB-Mltry press BB rows Squat
    Svend press Ex-sklcrusher Concrntrn curl Upright rows Ovrhd BB shrg Stepup
    DBsqueeze prs. Ovrhed exten. Spider curl Face pulls HAMSTRINGS
    Dips Overhed pres Chin ups RVRSpacdeck Good morning
    JM press BBcurls Bent ovr flyes Glute ham rais
    Trcp push dwn Incln DB curl Lateral rais Deadlift
    Tri.dips dblbar EZ barcurlnerw DBlat. raises Rom. deadlift
    Tri. Dips bench Seated palm up Seatedbent ovr Sumo deadlift
    Diamondpusup BB wrist curl rais GLUTES
    Behindbackcurl BB- glute bridg
    BB- hip thrust
    Singleg glutebridg

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