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    The document outlines a weekly workout routine split into different days focusing on different muscle groups. Monday is designated for push exercises like bench press and shoulder presses targeting the chest, shoulders and triceps. Tuesday is for pull exercises such as lat pulldowns and rows working the back and biceps. Wednesday is legs day with movements like squats, leg extensions and hamstring curls. The routine repeats on Friday with a chest and back focus, Saturday targeting arms and shoulders, and Sunday again working the legs. Each exercise lists the sets and weight or resistance used.

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    The document outlines a weekly workout routine split into different days focusing on different muscle groups. Monday is designated for push exercises like bench press and shoulder presses targeting the chest, shoulders and triceps. Tuesday is for pull exercises such as lat pulldowns and rows working the back and biceps. Wednesday is legs day with movements like squats, leg extensions and hamstring curls. The routine repeats on Friday with a chest and back focus, Saturday targeting arms and shoulders, and Sunday again working the legs. Each exercise lists the sets and weight or resistance used.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    7 views3 pages

    Workouts

    Uploaded by

    Shadow Pulse
    The document outlines a weekly workout routine split into different days focusing on different muscle groups. Monday is designated for push exercises like bench press and shoulder presses targeting the chest, shoulders and triceps. Tuesday is for pull exercises such as lat pulldowns and rows working the back and biceps. Wednesday is legs day with movements like squats, leg extensions and hamstring curls. The routine repeats on Friday with a chest and back focus, Saturday targeting arms and shoulders, and Sunday again working the legs. Each exercise lists the sets and weight or resistance used.

    Copyright:

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

    Workouts

    Monday push:

    Bench 3x10 (10)


    Inc smith bench 3x10 (10s)
    Peck deck 3x10 (60)
    High to low cable flys 3x10 (17.5)
    Cable push downs 3x10 (25)
    Overhead ext/ 3x10 (25)
    Assisted dips 3x10 (60)
    Shoulder press 3x10 (machine 25) (db 15)
    Lateral raise 3x10 (10)
    Face pulls 3x10 (30)

    Tuesday pull:

    Lat pull down reverse 3x10 (75lbs) Jonathan 85


    Lat pullover 3x10 (25lbs)
    T bar rows 3x10 (30)
    Jpg lat pull down (30)
    Rear felt flies (fly machine) ( 7.5 )
    Incline curls 3x 10 (15lbs)
    Preacher curls 3x10 (45lbs) Jonathan 40
    Hammer curls 3x10 (15)
    Cable curls 3x10 (22.5lbs)
    Forearm curls 3x20 optional
    Bar twist 1x failure optional

    Wednesday legs:

    Squats 3x10 (25s)


    Leg extensions 3x10 (100lbs)
    Hamstring curls 3x10 (85lbs)
    Hip thrust 3x10 (45+25)
    Rdl 3x10 (22.5)
    Leg press 3x10 (35s)
    Hip abduction (125)
    Hack squat 3x10 (35)
    Seated Calf raises 3x10 (45)

    Thursday rest

    Friday chest and back

    Flat db press 3x10 (25)


    Incline db press 3x10 (22.5)
    High to low flys 3x10 (22.5)
    Pec flys 3x10 (55)
    Lat pullover teres grip 3x10 (70)
    Seated bar cable rows 3x10 (70)
    T bar rows 3x10 (25)
    Lat pullover (25)

    Saturday arms+ shoulders

    Dumbbell shoulder press 3x10 ()


    Lateral raise 3x10 ()
    Rear delt flyes
    Close grip bench
    Single arm tricep extension
    Gm press
    skull crushers ()
    Preacher curls (45)
    Behind the back curls ()

    Sunday legs

    Squats 3x10 (25s)


    Leg extensions 3x10 (100lbs)
    Hamstring curls 3x10 (85lbs)
    Hip thrust 3x10 (45+25)
    Rdl 3x10 (22.5)
    Leg press 3x10 (35s)
    Hip abduction (125)
    Hack squat 3x10 (35)
    Seated Calf raises 3x10 (45)

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