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    Taman Rawat [Borivali]
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    This workout schedule outlines a 4 day split routine with dedicated days for arms, chest, legs, and back and abs. On Mondays and Fridays the focus is on arm exercises like bicep and tricep curls as well as shoulder presses. Tuesdays target the chest with presses and flies. Wednesdays and Saturdays are for lower body exercises like squats, lunges, and deadlifts. Thursdays work the back with pullups and abs with crunches and leg raises. Sundays provide a rest day to complete the weekly cycle.

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    This workout schedule outlines a 4 day split routine with dedicated days for arms, chest, legs, and back and abs. On Mondays and Fridays the focus is on arm exercises like bicep and tricep curls as well as shoulder presses. Tuesdays target the chest with presses and flies. Wednesdays and Saturdays are for lower body exercises like squats, lunges, and deadlifts. Thursdays work the back with pullups and abs with crunches and leg raises. Sundays provide a rest day to complete the weekly cycle.

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    © All Rights Reserved
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    7 views2 pages

    Essay

    Uploaded by

    Taman Rawat [Borivali]
    This workout schedule outlines a 4 day split routine with dedicated days for arms, chest, legs, and back and abs. On Mondays and Fridays the focus is on arm exercises like bicep and tricep curls as well as shoulder presses. Tuesdays target the chest with presses and flies. Wednesdays and Saturdays are for lower body exercises like squats, lunges, and deadlifts. Thursdays work the back with pullups and abs with crunches and leg raises. Sundays provide a rest day to complete the weekly cycle.

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    © All Rights Reserved
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    of 2

    Workout Schedules

    ________________________________________________________________________________________

    Monday: Tuesday:
    Arms: Chest:
    ● Alternating crossbody curls (3x10) Dumbbell chest press (3x10)
    ● Concentration curls (3x10) Incline fly press (3x10)
    ● Hammer curls (3x10) Crush press (3x10)
    ● Dumbbell curl (3x10)
    ● Barbell curl (3x10)
    ● Dumbbell shoulder press (3x10)
    ● Dumbbell side lateral raise (3x10)

    Wednesday: Thursday:
    Legs: Back and Abs:
    ● Sumo Squat (3x10) Pullups (3x10)
    ● Weighted lateral lunges (3x10) Bicycle crunches (3x10)
    ● Deadlift with dumbbells (3x10) Lateral leg raises (3x10)

    Friday: Saturday: Sunday:


    Arms Legs Rest
    2

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