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  • Exercise Sets Reps: Day 1 & 4 - Back & Biceps

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    Prashant Totah
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    The document outlines a 6 day workout split targeting different muscle groups each day. Day 1 and 4 focus on back and biceps exercises like t-bar rows, pulldowns, curls. Day 2 and 5 target legs with squats, leg presses, hamstring curls, and stiff leg deadlifts. Day 3 and 6 work the chest, shoulders, and triceps with exercises such as bench press, flys, shoulder press, and tricep extensions. Each exercise lists the recommended number of sets and reps.

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    6 days program

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    The document outlines a 6 day workout split targeting different muscle groups each day. Day 1 and 4 focus on back and biceps exercises like t-bar rows, pulldowns, curls. Day 2 and 5 target legs with squats, leg presses, hamstring curls, and stiff leg deadlifts. Day 3 and 6 work the chest, shoulders, and triceps with exercises such as bench press, flys, shoulder press, and tricep extensions. Each exercise lists the recommended number of sets and reps.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    14 views2 pages

    Exercise Sets Reps: Day 1 & 4 - Back & Biceps

    Uploaded by

    Prashant Totah
    The document outlines a 6 day workout split targeting different muscle groups each day. Day 1 and 4 focus on back and biceps exercises like t-bar rows, pulldowns, curls. Day 2 and 5 target legs with squats, leg presses, hamstring curls, and stiff leg deadlifts. Day 3 and 6 work the chest, shoulders, and triceps with exercises such as bench press, flys, shoulder press, and tricep extensions. Each exercise lists the recommended number of sets and reps.

    Copyright:

    © All Rights Reserved
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    of 2

    DAY 1 & 4 – BACK & BICEPS

    Exercise Sets Reps


    Mobility, Stretch & pullups - -

    T-bar rows / Cable rows 4 12,12,10,10

    Close grip pulldowns / 3 12,12,10


    Wide grip pulldowns
    Wide grip pulldowns / 3 12,12,10
    Barbell extensions
    DB Incline curls w DB Drag 3/each 15
    curls
    Regular curls 3 15

    DAY 2 & 5 – QUADS & HAMSTRING

    Exercise Sets Reps


    Mobility & Stretch - -

    Squats / Leg Press 4 12,12,10,8

    Hamstring curls / Stiff leg 4 12,12,10,8


    deadlift
    Leg Press / V-shape squat 3 12

    Leg extensions 3 12

    Stiff leg deadlift / 1 Failure / 15-20


    Hamstring curls
    DAY 3 & 6 – CHEST, SHOULDERS & TRICEPS
    Exercise Sets Reps

    Mobility & Stretch - -

    Incline DB / Flat Bench 4 12,10,10,8


    press (Smith)
    Cable Fly / DB Fly 3 12

    DB Pushdowns 3 12

    DB Shoulder press 4 12

    DB Tricep extensions w 3 15
    close grip pushups/ close
    grip benchpress
    Single arm cable 3 failure
    extensions

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