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  • Gym

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    Raphael Patrick Alcoriza
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    The document outlines a gym workout routine that focuses on different muscle groups each day. It includes exercises and weight ranges for warmups, chest and triceps, back and biceps, shoulders and traps, and legs and core. For each muscle group, it lists specific exercises such as pushups, tricep extensions, lat pulldowns, bicep curls, shoulder presses, and more along with recommended minimum and maximum weight amounts.

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    gym

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    The document outlines a gym workout routine that focuses on different muscle groups each day. It includes exercises and weight ranges for warmups, chest and triceps, back and biceps, shoulders and traps, and legs and core. For each muscle group, it lists specific exercises such as pushups, tricep extensions, lat pulldowns, bicep curls, shoulder presses, and more along with recommended minimum and maximum weight amounts.

    Copyright:

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

    Gym

    Uploaded by

    Raphael Patrick Alcoriza
    The document outlines a gym workout routine that focuses on different muscle groups each day. It includes exercises and weight ranges for warmups, chest and triceps, back and biceps, shoulders and traps, and legs and core. For each muscle group, it lists specific exercises such as pushups, tricep extensions, lat pulldowns, bicep curls, shoulder presses, and more along with recommended minimum and maximum weight amounts.

    Copyright:

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

    GYM DATA ❤️‍🔥🦾

    errday warmups
    ⁃ 50 push ups
    ⁃ tricep extensions superset (40lbs min. - 80 lbs max.)

    chest n triceps
    ⁃ 100 push ups
    ⁃ tricep extensions superset
    ⁃ incline db/bb press (12.5 kg min. - 17.5 kg max.) (bb 10 kg min. - 15
    kg max.)
    ⁃ flat db/bb press (same as incline)
    ⁃ pec db fly superset to incline push ups (7.5 kg min. - 10 kg max.)
    ⁃ machine pec press (23 kg min. - 36 kg max.)
    ⁃ machine chest press (same as machine pec press)
    ⁃ dips (10x3 reps)

    back n biceps
    ⁃ lat pulldowns superset (40 lbs min. - 85 lbs max.)
    ⁃ one-hand lat pulldowns (25 lbs min. - 27.5 lbs max.)
    ⁃ cable row machine (60 lbs min. - 90 lbs max.)
    ⁃ rope lat pulldowns (40 lbs min. - 60 lbs max.)
    ⁃ single hand row machine (15 kg min. - 25 kg max.)
    ⁃ bicep db curls superset (7.5 kg min. - 12.5 kg max.)
    ⁃ bicep zbar curls superset (17.5 kg min. - 20 kg max.)
    ⁃ arnold db bicep (7.5 kg min. - 10 kg max.)

    shoulder n traps
    ⁃ shoulder db press superset 15-12-10-8-8-10-12-15 (10 kg min. - 17.5
    max.)
    ⁃ shoulder lateral side raises superset 8 sec hold (5 kg min. - 7.5
    max.)
    ⁃ shoulder lateral front raises superset 12x3 with plate (db max 10 kg)
    (plate max. 15 kg)
    ⁃ zbar raises superset (15 kg min. - 20 kg max.)
    ⁃ bent over raises superset 15-12-10 (max. 15 kg)
    ⁃ traps (max. 25 kg)

    legs n core
    ⁃ reverse lunges 4x10 each leg (max. 7.5 kg)
    ⁃ goblet squat 4x10 (min. 15 kg - 22.5 kg)
    ⁃ leg extension superset to leg curl 4x12 (45 kg min. - 70 kg max.)
    ⁃ leg press (45 kg min. - 55 kg max.)

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