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Workout Plan

The document outlines a weekly workout routine split into different days targeting different muscle groups. Monday focuses on chest with exercises like incline bench press and decline dumbbell press. Tuesday works back and biceps with lat pulldowns, wide back pulls, and pull ups. Wednesday has abs, lower back, and cardio. Thursday targets shoulders and traps with exercises like dumbbell shoulder press and front raises.

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Keven Anthony
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© Attribution Non-Commercial (BY-NC)
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Download as DOCX, PDF, TXT or read online on Scribd
27 views

Workout Plan

The document outlines a weekly workout routine split into different days targeting different muscle groups. Monday focuses on chest with exercises like incline bench press and decline dumbbell press. Tuesday works back and biceps with lat pulldowns, wide back pulls, and pull ups. Wednesday has abs, lower back, and cardio. Thursday targets shoulders and traps with exercises like dumbbell shoulder press and front raises.

Uploaded by

Keven Anthony
Copyright
© Attribution Non-Commercial (BY-NC)
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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MON (chest) Incline Bench 3x8 Decline DB Press 3x10 Incline DB Flys 2x16 Cable Cross 2x12 TOP

2x12MID 2x12BOTTOM

TUE(back lat/Bi) Lat Press 3x12 Lat Pull Down 3x10 Wide Back Pull 3x12 Pull Ups 3x Failure

WENS(abs/lower back) 15min. RUN

Thur(shoulder/tra ps) DB alt. Shoulder Press 3x12 BB Shoulder Press 3x10 BB/DB Shoulder Raises 2x12 each Forwards/Lateral Raises 4x8 Bent Reverse Flys 3x16 (8 Light 8 Heavy) BB Shrugs H 3x16 (8Front/8Back) DB Shrugs 5 sets 30-25-20 Light---Heavy

FRI(back/tris) 50-100 Dips

SAT(legs) 8min. Jog 20min. Run 5min. Walk Squats 3x12 Leg Presses 3x12 DB Lunges 3x10each leg

Hanging Leg Raises 3x12 Leg Raises Floor 3xFailur Crunches Alt. Knees 10x Straight 10x UP failure Abb Machine Front Left Right (16-14-12) Back Extensions 2x10-weights 2x16-no weights Good Mornings 3x12

4S Tri Press 3x32(over/under, narrow/wide) Skull Crushers 3x12 Diamond Push Ups 3x Failure 3S DB Rows 3sets 8x8x8 BB Row 3x10 Triangle Pulls 16-14-12 (raise height) Narrow Pull ups 3x Failure

Supper Set 4 sets (10,15,20LBS) 21s BB 3 Sets Curl Bar 3x8

Farmers Walk 2x Failure Dead Lifts 4x6 bend knees Quad/Ham. Curls 3x12 Each

Hammer Curls 3x12

Dead Lifts Straight Knees DB 2x12 BB 2x8

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