Scribd
Upload
267 views

Monday: Chest and Triceps: Thursday: Legs and Abs

The document outlines a 4-day workout split consisting of chest and triceps on Mondays, back and biceps on Tuesdays, shoulders and abs on Wednesdays, and legs and abs on Thursdays. Each day includes 6-8 different exercises targeting the muscle groups for that day, with most exercises consisting of 3-4 sets of 8-12 reps or sets taken to failure.

Uploaded by

Andrei Cherecheșu
Copyright
© © All Rights Reserved
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
267 views

Monday: Chest and Triceps: Thursday: Legs and Abs

The document outlines a 4-day workout split consisting of chest and triceps on Mondays, back and biceps on Tuesdays, shoulders and abs on Wednesdays, and legs and abs on Thursdays. Each day includes 6-8 different exercises targeting the muscle groups for that day, with most exercises consisting of 3-4 sets of 8-12 reps or sets taken to failure.

Uploaded by

Andrei Cherecheșu
Copyright
© © All Rights Reserved
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
You are on page 1/ 1

Monday: Chest and Triceps

Bench Press: 4 sets of 8-12 reps


Incline Dumbbell Press: 4 sets of 8-12 reps
Machine Flies: 3-4 sets of 8-12 reps
Dips: 4 sets of reps to failure
Tricep extensions (cable, straight bar): 4 sets of 8-12 reps
Tricep extensions (cable , curved bar) 3 sets of 8-12 reps
Skull Crushers : 3-4 sets of 8-12 reps

Tuesday: Back and Biceps

Wide Grip pullups: 4 sets to failure


Deadlifts: 4 sets of 5-8 reps
Lat Pulldowns: 3-4 sets of 8-10 reps
Cable Rows: 3 sets of 8-12 reps
DB curls: 4 sets of 8-12
Close Grip Chinups: 4 sets of 8-12 reps
Hammer Curls: 3 sets of 8-12 reps

Wednesday: Shoulders and Abs

Military Press: 4 sets of 8-10 reps


Dumbbell Shoulder Press: 4 sets of 8-10 reps
Lateral Raises: 4 sets of 8-10 reps
Front Raises: 3 sets of 8-10 reps
Situps: 4 sets to failure
Crunches: 4- sets to failure
Planks: 4 sets of failure

Thursday: Legs and Abs

Squats: 4 sets of 8-10 reps


Leg Press: 3 sets of 8-10 reps
Leg Curls: 3 sets of 8-12 reps
Calf Raises (standing): 4 sets to failure
Calf Raises (sitting): 4 sets to failure
Ball Oblique twist: 4 sets to failure
Leg raises: 3-4 sets to failure
Bicycle Kicks: 3-4 sets to failure

You might also like