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Chest Exercise Sets Reps: Bench Press Incline Dumbbell Bench Press Pec Dec

The document outlines a 4 day per week workout split targeting different muscle groups each day. Monday focuses on chest and shoulders, Tuesday on back and abs, Thursday on quads, hamstrings and calves, and Friday on triceps, biceps and abs. Each exercise lists the number of sets and reps to perform, following a progression of heavier weights and fewer reps across sets. The split allows different muscle groups to recover while others are worked, following a full body routine over the course of a week.

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Adam Jewell
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167 views

Chest Exercise Sets Reps: Bench Press Incline Dumbbell Bench Press Pec Dec

The document outlines a 4 day per week workout split targeting different muscle groups each day. Monday focuses on chest and shoulders, Tuesday on back and abs, Thursday on quads, hamstrings and calves, and Friday on triceps, biceps and abs. Each exercise lists the number of sets and reps to perform, following a progression of heavier weights and fewer reps across sets. The split allows different muscle groups to recover while others are worked, following a full body routine over the course of a week.

Uploaded by

Adam Jewell
Copyright
© Attribution Non-Commercial (BY-NC)
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
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Monday

Chest

Exercise Sets Reps

Bench Press 4 12, 10, 8, 6

Incline Dumbbell Bench Press 4 10, 8, 8, 6

Pec Dec 4 10, 8, 8, 6

Shoulders

Exercise Sets Reps

Military Press 3 10, 8, 6

Dumbbell Lateral Raise 3 10, 8, 6

Bent Over Dumbbell Reverse Flyes 3 10, 8, 6

Tuesday

Back

Exercise Sets Reps

Wide Grip Lat Pull Down 4 12, 10, 8, 6

Seated Cable Row 4 10, 8, 8, 6

One Arm Dumbbell Row 3 10, 8, 6

Cable Shrugs 3 10, 8, 6

Abs

Exercise Sets Reps

Weighted Crunch 3 10-12

Planks 3 As long as possible


Thursday

Quads

Exercise Sets Reps

Squat 4 12, 10, 8, 6

Walking Dumbbell Lunge 4 10, 8, 8, 6

Hamstrings

Exercise Sets Reps

Stiff Leg Deadlift 3 10, 8, 6

Leg Curl 3 10, 8, 6

Calves

Exercise Sets Reps

Standing Calf Raise 3 12, 10, 8

Friday

Triceps

Exercise Sets Reps

Close Grip Bench Press 3 10, 8, 6

Tricep Dips 3 10, 8, 6

Two Arm Dumbbell Extension 3 10, 8, 6

Rope Tricep Extension (Dropset) 1 Max reps - 3 drops

Biceps

Exercise Sets Reps

EZ Bar Preacher Curl 3 10, 8, 6


Concentration Curl 3 10, 8, 6

Cable Curls (Drop Set) 1 Max reps - 3 drops

Abs

Exercise Sets Reps

Weighted Cable Crunch 3 12, 10, 8

Cable Torso Rotations 3 12, 10, 8

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