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  • Training Schedule

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    Arnold omosh
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    The document outlines a 5 day workout program that focuses on different muscle groups each day. Day 1 is chest, Day 2 is back, Day 3 is shoulders, Day 4 is legs, and Day 5 targets biceps and triceps with separate workouts. Each day lists various exercises that target the muscle group and prescribes 4 sets of each exercise with a descending rep scheme from 12 to 6 reps.

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    Workout daily routine

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    The document outlines a 5 day workout program that focuses on different muscle groups each day. Day 1 is chest, Day 2 is back, Day 3 is shoulders, Day 4 is legs, and Day 5 targets biceps and triceps with separate workouts. Each day lists various exercises that target the muscle group and prescribes 4 sets of each exercise with a descending rep scheme from 12 to 6 reps.

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    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    11 views3 pages

    Training Schedule

    Uploaded by

    Arnold omosh
    The document outlines a 5 day workout program that focuses on different muscle groups each day. Day 1 is chest, Day 2 is back, Day 3 is shoulders, Day 4 is legs, and Day 5 targets biceps and triceps with separate workouts. Each day lists various exercises that target the muscle group and prescribes 4 sets of each exercise with a descending rep scheme from 12 to 6 reps.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
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    of 3

    DAY 1 CHEST WORKOUT

     Flat bench barbell and dumbell.


     Incline press barbell and dumbell.
     Decline press.
     Incline flys.
     Chest Pumps
     Dips.
     Decline push ups.
     Machine chest press.
     Close grip bench press.

    DAY 2 BACK WORKOUT


     Pullups
     Chinups
     Lat pulldown
     T-bar row.
     Single arm dumbell row.
     Deadlift
     Machine row.
     Bent over barbell row
     Dumbell pullover.
     Good morning.
     Kettle swings.
     Chest Supported row
    DAY 3 SHOULDER WORKOUT
     Pulley rear press
     Dumbell front press
     Barbell Millitary Press.
     Arnold Press
     Lateral Raises
     Bentover dumbell flys
     Upright row.
     Front raises.
     Shrugs
     Face pull
     Trap raise
     Clean and press
     Single arm cable rows.
     Farmers walk
     Machine Press
     Angled press
    DAY 4 LEG WORKOUT
     Bulgarian split squat
     Seated Calf raise.
     Romanian deadlift.
     Goblet Squat.
     Barbell lunges.
     Hip thrust
     Hamstring curl
     Leg extension.
     Sumo squats.
     Hack squats
     Box Jumps
     Box squats
     Barbell front squats
     Barbell basic squats
     Dumbell raised lunges
     Dumbell walking lunges

    DAY 5 BICEPS WORKOUT


     Preacher curl.
     Barbell curls.
     Dumbell curl
     Incline curl
     Hammer curl
     EZ-bar curl
     Concentration curl
     Cable curl

    TRICEP WORKOUT
     Skullcrusher
     Close-grip bench press
     Triceps dips
     Dumbell overhead extension
     Single arm cable kickback
     Bench dip
     Cable extension overhead.
     Cable pushdown
     Close grip pushups.
    Sets - 4
    Reps - 12, 10, 8, 6

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