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Workout Program 2.0

The document outlines a 5-day workout split with different body parts targeted each day: chest and back on Mondays and Tuesdays, legs on Wednesdays, shoulders on Thursdays, and arms on Fridays. Each day includes 5x5 exercises for the primary muscle groups and 4x8-10 exercises for isolation movements, with 10-12 different exercises listed for each body part workout.

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Matija Vasiljevic
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© © All Rights Reserved
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Download as PDF, TXT or read online on Scribd
30 views

Workout Program 2.0

The document outlines a 5-day workout split with different body parts targeted each day: chest and back on Mondays and Tuesdays, legs on Wednesdays, shoulders on Thursdays, and arms on Fridays. Each day includes 5x5 exercises for the primary muscle groups and 4x8-10 exercises for isolation movements, with 10-12 different exercises listed for each body part workout.

Uploaded by

Matija Vasiljevic
Copyright
© © All Rights Reserved
Available Formats
Download as PDF, TXT or read online on Scribd
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Monday : Chest

- Flat Barbell Bench Press (5 x 5)


- Incline Barbell Bench Press (5 x 5)
- Flat Dumbbell Press (4 x 8-10)
- Incline Dumbbell Press (4 x 8-10)
- Decline Dumbbell Press (4 x 8-10)
- Pec – Deck Fly (4 x 10)
- Cable Fly (4 x 10)

Tuesday : Back

- Pull Ups (5 x 5)
- Barbell Bent – Over Row (5 x 5)
- T – Bar Row (4 x 8-10)
- Lat Pulldown (4 x 8-10)
- Close Grip Lat Pulldown (4 x 8-10)
- Machine High – Low Row (4 x 8-10)
- Cable Lat Pushdown (4 x 8-10)
- Seated Cable Row (4 x 8-10)
- Machine Seated Rows (4 x 8-10)
- Back Hyper - Extension (4 x 10)

Wednesday : Legs

- Squat (5 x 5)
- Leg Press (5 x 5)
- Walking Lunges (4 x 16-20)
- Goblet Squat (4 x 8-10)
- Romanian Deadlift (4 x 8-10)
- Leg Extension (4 x 8-10)
- Leg Curl (4 x 8-10)
- Standing Calf Raise (4 x 8-10)
- Sitting Calf Raise (4 x 8-10)
Thursday : Shoulders

- Push Press (5 x 5)
- Front Raise (4 x 8-10)
- Dumbbell Shoulder Press (4 x 8-10) // Machine Shoulder Press (4 x 8-10)
- Dumbbell Side Lateral Raise (4 x 8-10)
- Egyptian Lateral Raise (4 x 8-10)
- Rope Upright Row (4 x 8-10)
- Dumbbell Reverse Fly (4 x 8-10)
- Reverse Peck – Deck Fly (4 x 8-10)
- Rope Face Pull (4 x 8-10)
- Barbell Shrug (4 x 10)
- Dumbbell Shrug (4 x 10)

Friday : Arms

- EZ – Bar Bicep Curl (4 x 10)


- Dumbbell Curl (4 x 10)
- Hammer Curl (4 x 10)
- Dumbbell Reverse Curl (4 x 10)
- Straight Bar Cable Curl (4 x 10)
- Rope Cable Curl (4 x 10)
- Skull Crusher (4 x 10)
- Dumbbell Skull Crushers (4 x 10)
- Behind The Head Rope Triceps Extension (4 x 10)
- Straight Bar Triceps Pushdown (4 x 10)
- Bent Bar Triceps Pushdown (4 x 10)
- Rope Triceps Extension (4 x 10)

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