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  • Workout

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    Richa Jha
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    The document outlines a 5-day workout split targeting the glutes and hamstrings, back and biceps, quads and calves, chest and shoulders, and quads, glutes, and calves. Each day includes 4 sets of various exercises with reps ranging from 8 to 15, as well as a finisher of either 10-12 minutes on the treadmill or planks.

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    The document outlines a 5-day workout split targeting the glutes and hamstrings, back and biceps, quads and calves, chest and shoulders, and quads, glutes, and calves. Each day includes 4 sets of various exercises with reps ranging from 8 to 15, as well as a finisher of either 10-12 minutes on the treadmill or planks.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    3 views1 page

    Workout

    Uploaded by

    Richa Jha
    The document outlines a 5-day workout split targeting the glutes and hamstrings, back and biceps, quads and calves, chest and shoulders, and quads, glutes, and calves. Each day includes 4 sets of various exercises with reps ranging from 8 to 15, as well as a finisher of either 10-12 minutes on the treadmill or planks.

    Copyright:

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

    Split

    Glutes + Hamstrings
    ● Superset
    - Glute bridges (4*10)
    - Hip Thrust (4*8)
    ● Prone Leg Curl (4*10)
    ● RDL’s (3*12)
    Finisher: 10-12 min Treadmill

    Pull
    ● Lat-pulldown (4*10)
    ● Rows (4*12)
    ● Reverse pec-fly (4*10)
    ● Bicep Curl (3*12)
    ● Hammer Curl (3*12)
    Finisher: Planks

    Quads + calves
    ● Leg press (4*10)
    ● Leg Extension (4*12)
    ● Calf Raise (4*15)
    Finisher: 10-12 min Treadmill

    Push
    ● Dumbbell Chest press (4*10)
    ● Chest fly (4*10)
    ● Shoulder press (4*10)
    ● Tricep push down(3*10)
    ● Tricep Extension (3*10)
    ● Lateral Raise (4*10)
    Finisher: Planks

    Quads + glutes+calves
    ● Split Squats (4*10)
    ● Leg Press (4*10)
    ● RDLs (3*12)
    ● Calf Raise (4*15)
    Finisher: 10-12 min Treadmill

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