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  • Monday: Chest, Back, Shoulders: Exercise Movement Set S Reps Weight Total Reps

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    Nikos
    19 views2 pages
    This document outlines a 6-day workout split with exercises grouped into muscle groups. On Mondays and Thursdays it focuses on chest, back and shoulders. Tuesdays and Fridays target biceps, triceps and forearms. Wednesdays and Saturdays work thighs and calves. Each workout consists of 4 sets of 8 reps for each exercise, performed in supersets of 2 exercises.

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    8 x8 ADVANCED

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    This document outlines a 6-day workout split with exercises grouped into muscle groups. On Mondays and Thursdays it focuses on chest, back and shoulders. Tuesdays and Fridays target biceps, triceps and forearms. Wednesdays and Saturdays work thighs and calves. Each workout consists of 4 sets of 8 reps for each exercise, performed in supersets of 2 exercises.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    19 views2 pages

    Monday: Chest, Back, Shoulders: Exercise Movement Set S Reps Weight Total Reps

    Uploaded by

    Nikos
    This document outlines a 6-day workout split with exercises grouped into muscle groups. On Mondays and Thursdays it focuses on chest, back and shoulders. Tuesdays and Fridays target biceps, triceps and forearms. Wednesdays and Saturdays work thighs and calves. Each workout consists of 4 sets of 8 reps for each exercise, performed in supersets of 2 exercises.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 2

    Monday: Chest, Back, Shoulders

    Set Total
    Exercise Movement Reps Weight Volume
    s Reps
    Bench Press to Neck (SS1) 4 8 0
    V Bar Dips (SS1) 4 8
    Chin Ups to Sternum (SS2) 4 8
    Wide Grip Pulldowns (SS2) 4 8
    Lateral Raises (SS3) 4 8
    Dumbbell Swings (SS3) 4 8

    Tuesday: Biceps, Triceps, Forearms


    Set Total
    Exercise Movements Reps Weight Volume
    s Reps
    Barbell Drag Curls (SS1) 4 8
    Seated Dumbbell Curls (SS1) 4 8
    Tricep Rope Pulls (SS2) 4 8
    Dumbbell Kickbacks (SS2) 4 8
    Reverse Wrist Curls (SS3) 4 8
    Wrist Curls (SS3) 4 8

    Wednesday: Thighs, Calves


    Set Total
    Exercise Movements Reps Weight Volume
    s Reps
    Sissy Squats 4 8
    Hack Squats 4 8
    Leg Curls 4 8
    Standing Calf Raises 4 8

    Thursday: Chest, Back, Shoulders


    Set Total
    Exercise Movement Reps Weight Volume
    s Reps
    Bench Press to Neck (SS1) 4 8 0
    V Bar Dips (SS1) 4 8
    Chin Ups to Sternum (SS2) 4 8
    Wide Grip Pulldowns (SS2) 4 8
    Lateral Raises (SS3) 4 8
    Dumbbell Swings (SS3) 4 8

    Friday: Biceps, Triceps, Forearms


    Set Total
    Exercise Movements Reps Weight Volume
    s Reps
    Barbell Drag Curls (SS1) 4 8
    Seated Dumbbell Curls (SS1) 4 8
    Tricep Rope Pulls (SS2) 4 8
    Dumbbell Kickbacks (SS2) 4 8
    Reverse Wrist Curls (SS3) 4 8
    Wrist Curls (SS3) 4 8

    Saturday: Thighs, Calves


    Set Total
    Exercise Movements Reps Weight Volume
    s Reps
    Sissy Squats 4 8
    Hack Squats 4 8
    Leg Curls 4 8
    Standing Calf Raises 4 8

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