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  • Full Workout at Home PDF

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    Angelo Alban
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    This document provides a beginner workout routine consisting of 3 sets of bench presses followed by dumbbell flys and pushups. It then lists exercises such as bench dips, hammer presses, skullcrushers, squats, lunges, and calf raises to work various muscle groups, many with variations like drop sets or slower reps to increase intensity. The routine finishes with a superset for an additional challenge.

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    different exercise at home

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    full-workout-at-home-pdf

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    This document provides a beginner workout routine consisting of 3 sets of bench presses followed by dumbbell flys and pushups. It then lists exercises such as bench dips, hammer presses, skullcrushers, squats, lunges, and calf raises to work various muscle groups, many with variations like drop sets or slower reps to increase intensity. The routine finishes with a superset for an additional challenge.

    Copyright:

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

    Full Workout at Home PDF

    Uploaded by

    Angelo Alban
    This document provides a beginner workout routine consisting of 3 sets of bench presses followed by dumbbell flys and pushups. It then lists exercises such as bench dips, hammer presses, skullcrushers, squats, lunges, and calf raises to work various muscle groups, many with variations like drop sets or slower reps to increase intensity. The routine finishes with a superset for an additional challenge.

    Copyright:

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

    VENKAT FITNESS

    Begi
    nnerWor
    koutPdf

    Smi
    thmachi
    nebenchpres
    s DUMBELFLYS S/S PUSH UP
    (3s
    ets
    /3rdsett
    r i
    pled
    rop) (2SETS/
    PUSH UPS 1½ REP +20)

    BENCH DIPS(20REPS VERY SLOW)


    SI
    DE LATERALRUNNI NG RACK S/S CABLE SKULLCRUSHERS
    S/
    S HAMMER PRESS (
    1½ REP) (2 SETS,LAST SET TRI
    PLE DROP)

    LEG EXT OR ROMAN SQUAT


    (
    FULLRANGE OFMOTI
    ON 3SEC SPEED) BACK SQUAT 1½ (
    25REPS)

    LEG CURL(
    DROP SET)S/
    S
    WALKI
    NG LUNGES (
    2ROUNDS OR 25STEPS) CALFRAI
    SERS TRI
    PLE DROP SET

    Supe
    rSe
    t=s
    /s

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