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Workout

The document outlines a 5 day per week workout split. Day 1 focuses on chest and triceps exercises like bench press, incline press, and dips. Day 2 targets back and biceps with rows, pull ups, deadlifts, and barbell curls. Day 3 is for rest. Day 4 works quads with squats, leg press, and extensions. Day 5 hits shoulders and calves, including military presses, lateral raises, and calf raises. Days 6-7 are for further rest.

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Viet Vo
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53 views

Workout

The document outlines a 5 day per week workout split. Day 1 focuses on chest and triceps exercises like bench press, incline press, and dips. Day 2 targets back and biceps with rows, pull ups, deadlifts, and barbell curls. Day 3 is for rest. Day 4 works quads with squats, leg press, and extensions. Day 5 hits shoulders and calves, including military presses, lateral raises, and calf raises. Days 6-7 are for further rest.

Uploaded by

Viet Vo
Copyright
© Attribution Non-Commercial (BY-NC)
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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Day 1: Chest & Triceps:

4 sets Bench press (4-8 reps, no more than 10 reps) 4 sets Incline dumbbell press (4-8 reps, no more than 10 reps) 3 sets Dumbbell flyes (10-15 reps) 3 sets Close grip bench press (4-8 reps) 2 sets French curls (6-12 reps) 2 sets Dips (as many as you can do)

Day 2: Back & Biceps:


4 sets Dumbbell rows (6-10 reps) 4 sets Wide grip pull ups (if you can do a ton of them, add weight to your legs) 4 sets Deadlifts (3-6 reps) 3 sets Standing barbell curls (4-10 reps) 2 sets Seated alternate dumbbell curls (8-12 reps) 2 sets Concentration curls (8-15 reps)

Day 3: Rest:

Day 4: Quads:

4 sets Barbell squats (4-10 reps) 3 sets Leg press (6-12 reps) 3 sets Hack squats (6-12 reps) 2 sets Leg extensions (8-15 reps) 4 sets Straight leg deadlifts (5-10 reps) 3 sets Hamstring curls (6-12 reps)

Day 5: Shoulders & Calves:


3 sets Dumbbell military press (4-8 reps) 3 sets Barbell military press (6-10 reps) 2 sets Lateral raises (8-15 reps) 4 sets Bar or Dumbbell shrugs (6-12 reps) 4 sets Standing calf raises (10-20 reps) 4 sets Seated calf raises (8-15 reps)

Day 6-7: Rest:

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