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Workout Routine

The document outlines a 5 day workout split focusing on different muscle groups each day. Day 1 is shoulders and includes exercises like seated military press and dumbbell lateral raises. Day 2 is back with exercises such as wide grip lat pulldowns. Day 3 is legs, working muscles with moves like leg press and calf raises. Day 4 targets arms with bicep curls and tricep extensions. Day 5 finishes with chest exercises including incline dumbbell press and dumbbell bench press. Abdominal exercises are performed twice a week with weighted Swiss ball crunches.

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Lee Kah Wei
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© Attribution Non-Commercial (BY-NC)
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Download as DOCX, PDF, TXT or read online on Scribd
84 views

Workout Routine

The document outlines a 5 day workout split focusing on different muscle groups each day. Day 1 is shoulders and includes exercises like seated military press and dumbbell lateral raises. Day 2 is back with exercises such as wide grip lat pulldowns. Day 3 is legs, working muscles with moves like leg press and calf raises. Day 4 targets arms with bicep curls and tricep extensions. Day 5 finishes with chest exercises including incline dumbbell press and dumbbell bench press. Abdominal exercises are performed twice a week with weighted Swiss ball crunches.

Uploaded by

Lee Kah Wei
Copyright
© Attribution Non-Commercial (BY-NC)
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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Day 1 Shoulders

Seated Military Press Machine 3 sets x 21 reps Dumbbell Lateral Raise super set with Dumbbell Front Raise 3 sets x 8 reps each Rear Delt Cable Raise 5 sets x 12, 10, 8, 6, 4 reps Hammer Stength Shrug 5 sets x 12, 10, 8, 6, 4 reps Four Way Neck Machine 4 sets x 12 reps

Day 2 Back

Wide Grip Lat Pull Down 5 sets x 12, 10, 8, 6, 4 reps Close Grip Lat Pull Down 5 sets x 12, 10, 8, 6, 4 reps One Arm Seated Row Machine 4 sets x 12 reps Back Extension 4 sets x 15, 15, 12, 12 reps

Day 3 Legs

Leg Press 4 sets x 25, 20, 18, 16 (Last set is drop set) Smith Machine Lunge 4 sets x 8 reps per leg Lying Leg Curl 4 sets x 12, 10, 8, 6 reps Standing Calf Raise 6 sets x 16 reps (Last set is drop set)

Day 4 Arms

Alternating Dumbbell Curl 5 sets x 12, 10, 8, 6, 4 reps Preacher Machine Curl 6 sets x 12, 10, 8, 6, 21, 21 reps (*Last 2 sets are 21s) Cable Tricep Extension 5 sets x 12, 10, 8, 6, 20 reps Overhead Cable Extension 4 sets x 12, 10, 8, 20 reps One Arm Reverse Grip Tricep Extension 2 sets x 15 reps

*21s are 7 uppwer half partial reps, 7 lower half partial reps and 7 full reps. Day 5 Chest

Incline Dumbbell Press 5 sets x 12, 10, 8, 6, 4 reps Dumbbell Bench Press 5 sets x 12, 10, 8, 6, 4 reps Cable Crossover 4 sets x 12 reps Push Ups 4 sets x 15 reps (superset with crossovers)

Abs are performed twice a week weighted Swiss ball crunches, 4 sets x 25 reps.

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