Scribd
Upload
10 views

Day 2 - Legs: Day 1 - Back and Triceps 4 Cycles

The document outlines a 7-day workout program that focuses on different muscle groups each day: back and triceps on day 1, legs on day 2, shoulders on day 3, HIIT on day 4, chest and biceps on day 5, legs again on day 6, and a full body core workout on day 7. Each day consists of 3-4 cycles of exercises for the targeted muscle groups, such as pullups and pushups for back and triceps on day 1.

Uploaded by

Andrés Vera C
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
10 views

Day 2 - Legs: Day 1 - Back and Triceps 4 Cycles

The document outlines a 7-day workout program that focuses on different muscle groups each day: back and triceps on day 1, legs on day 2, shoulders on day 3, HIIT on day 4, chest and biceps on day 5, legs again on day 6, and a full body core workout on day 7. Each day consists of 3-4 cycles of exercises for the targeted muscle groups, such as pullups and pushups for back and triceps on day 1.

Uploaded by

Andrés Vera C
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
You are on page 1/ 2

DAY 1 - BACK AND TRICEPS

4 CYCLES
Assisted 1 arm pullup work x 5 (L/R) + 1 Arm pushup x 5

(R/L)

Wide Pullup x 8-10 + Diamond Pushups x 10


Close Pullup x 810 + Triceps extension x 810
Normal Pullup x 10 + Straight Bar Dips x 68 (Slow
negatives)

Dips x MAX

DAY 2 - LEGS
Pistol Squats 5 x 5 10 (R/L) (If you cant perform a pistol
find a variation that fits you)
Normal Squats 3 5 x 15-20
Close Squats 4 x 15-20
Lunges Matrix (Front, Side) 3 x 6 8
Calf Raises 5 x 15 20 (Slow Reps)
1 Legged Calf Raises 3 5 x 10 (Slow Reps)
Jump Rope 3 x 70 140 jumps straight knees using your
calves as a jumping
DAY 3 - SHOULDERS
3CYCLES
Handstand Wall x 45 Sec +
Handstand Pushup Wide x 6 8
Handstand Pushup Close x 6 8
4CYCLES
Hindu Pushup x 10 15 SUPERSET Pseudo Pushup x

10

Straight Bar Dips (Slow negatives) x 10


Dips x 8 12 (Slow tempo)
DAY 4 - HIIT
DAY 5 - CHEST AND BICEPS

4CYCLES
Wide Pushups x 15 25 + Chin-ups x 8 12
Close Pushups x 15 25 + Chin-ups negatives x 6 8
negatives
Declined Pushups x 15 25 + Rings Biceps Curl x 8 12
Dips 4 sets of 12 25 reps + Close grip chin-ups 3 x MAX

DAY 6 - LEGS
DAY 7 - FULL BODY CORE

You might also like