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  • Workoutprogram 2

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    This workout program outlines a 6 day per week full body routine split into different muscle groups each day: legs, back, shoulders, arms/abs, legs, and chest. Each day includes a 30 minute run, 4 exercises targeting the primary muscle group of the day performed for 3-4 sets of 10-25 reps, and 2-3 additional compound and isolation exercises. The routine aims to work the entire body with a mix of compound and isolation lifts over the 6 day cycle.

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    workoutprogram2

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    This workout program outlines a 6 day per week full body routine split into different muscle groups each day: legs, back, shoulders, arms/abs, legs, and chest. Each day includes a 30 minute run, 4 exercises targeting the primary muscle group of the day performed for 3-4 sets of 10-25 reps, and 2-3 additional compound and isolation exercises. The routine aims to work the entire body with a mix of compound and isolation lifts over the 6 day cycle.

    Copyright:

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

    Workoutprogram 2

    Uploaded by

    api-599090286
    This workout program outlines a 6 day per week full body routine split into different muscle groups each day: legs, back, shoulders, arms/abs, legs, and chest. Each day includes a 30 minute run, 4 exercises targeting the primary muscle group of the day performed for 3-4 sets of 10-25 reps, and 2-3 additional compound and isolation exercises. The routine aims to work the entire body with a mix of compound and isolation lifts over the 6 day cycle.

    Copyright:

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

    WORKOUT PROGRAM

    DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6


    LEGS BACK SHOULDERS ARMS/ABS LEGS CHEST

    RUN 30 RUN 30 RUN 30 RUN 30 RUN 30 RUN 30


    MINUTES MINUTES MINUTES MINUTES MINUTES MINUTES

    BARBELL WIDE LAT PULL- DB SHOULDER DB BICEP BARBELL BARBELL


    LUNGES DOWNS PRESS CURLS LUNGES BENCH PRESS
    (4X25 REPS) (4X12 REPS) (4X12 REPS) (4X15 REPS) (4X25 REPS) (4X12 REPS)

    STANDING
    BENT OVER DB HAMMER LEG PRESS INCLINE DB
    LEG PRESS MILITARY
    BARBELL ROW CURLS (4X25 REPS) PRESS
    (4X25 REPS) PRESS
    (4X12 REPS) (4X15 REPS)
    (4X12 REPS)
    (4X12 REPS)

    LEG
    LEG ONE-ARM DB FRONT DB DB SPIDER DECLINE DB
    EXTENSION
    EXTENSION ROW RAISE CURLS BENCH PRESS
    (3X20 REPS)
    (3X20 REPS) (4X12 REPS) (4X12 REPS) (4X12 REPS) (4X12 REPS)

    BARBELL
    BARBELL BARBELL SIDE LATERAL TRICEP FLAT BENCH DB
    SQUATS
    SQUATS DEADLIFT RAISE PUSHDOWNS CHEST FLIES
    (4X12 REPS)
    (4X12 REPS) (3X10 REPS) (4X12 REPS) (4X15 REPS) (4X15 REPS)

    REVERSE
    HACK SQUATS OVERHEAD HACK SQUATS CABLE CHEST
    PULL-UPS MACHINE
    (4X12 REPS) TRICEP DB (4X12 REPS) FLIYES L2H
    (3XAMRAP) FLYES

    (3X15 REPS)
    (3X15 REPS)
    (4X15 REPS)

    SEATED BENT ROMANIAN


    ROMANIAN DUMBBELL HANGING LEG CABLE CHEST
    OVER REAR DEADLIFT
    DEADLIFT SHRUG RAISE FLYES H2L
    DELT RAISE (4X10 REPS)
    (4X10 REPS) (4X12 REPS) (4X20 REPS) (3X15 REPS)
    (4X12 REPS)

    MACHINE SEATED LEG


    SEATED LEG
    INVERTED ROW SHOULDER ROPE CRUNCH CURLS DIPS
    CURLS
    (3XAMRAP) PRSS (4X20 REPS) (3X20 REPS) (4X10-12 REPS)
    (3X20 REPS)
    (4X12 REPS)

    THIGH
    THIGH HYPER- RUSSIAN CLOSE GRIP
    ARNOLD PRESS ABDUCTORS
    ABDUCTORS EXTENSION TWIST PUSH-UPS
    (3X12 REPS) (4X12 REPS)
    (4X12 REPS) (4X12 REPS) (4X20 REPS) (3XAMRAP)

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