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Work Out Card

This document provides a workout routine that targets different muscle groups. For biceps, it lists 6 exercises including barbell cheat curls and chin ups. For chest, it lists 4 chest press variations and 4 crossover exercises to target the upper, middle, and lower chest fibers. The shoulder workout includes overhead presses, delt raises, and face pulls. The triceps routine consists of 5 pressing and extension exercises. The back workout includes deadlifts, pull ups, rows, and hyper extensions. For legs, it lists squats, hip thrusts, lunges, and a hip band finisher. The ab routine provides 7 exercises targeting the bottom, sides, midsection, and top of the abs.

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Gireesh
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104 views

Work Out Card

This document provides a workout routine that targets different muscle groups. For biceps, it lists 6 exercises including barbell cheat curls and chin ups. For chest, it lists 4 chest press variations and 4 crossover exercises to target the upper, middle, and lower chest fibers. The shoulder workout includes overhead presses, delt raises, and face pulls. The triceps routine consists of 5 pressing and extension exercises. The back workout includes deadlifts, pull ups, rows, and hyper extensions. For legs, it lists squats, hip thrusts, lunges, and a hip band finisher. The ab routine provides 7 exercises targeting the bottom, sides, midsection, and top of the abs.

Uploaded by

Gireesh
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as TXT, PDF, TXT or read online on Scribd
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Rep Max(RM)

Biceps:
The barbell cheat curl
The chin up
The DB Cross Body Curl
The banded DB Curl
Inclined Streach Curl
The inclined waiter curl

Chest:
1A:Barbell benchpress: effects mid fibers of chest: only hits till mid chest:4Sets
X 6,8,10,12
1B:Horizontal cabel or band crossovers:cross mid chest:4 Sets * 15

2A:Incline dumble bench press: effects top fibers of chest:4Sets X 6,8,10,12


2B:Low to High cabel or band crossovers:cross top chest:4 Sets * 15

3A:Dip: effects lower fibers of chest:4Sets X 6,8,10,12


3B:Hight to Low cabel or band crossovers:cross lower chest:4 Sets * 15

4A:Weighted Push Ups- 3 sets to failure


4B:Band CrossOver Pushups(R&L)- 3 Sets * 15

Shoulders:
1. Over Head Push(front) with barbell - 4X 10,8,6,6
2. Delta Streatch 21's:using cabel- 2-3 Sets * 7 reps each(rear, middle, front)
2a.bend and cabel at lower and streatch hand from left to across the
body:back delt
2b.arm bend back and lift till shoulder level(like arnold dumble riase with 2
dumbles):mid delt
2c.arm behind and with same motion lift till up(like front raise of
dumble):front delt

3A. DB Cheat Laterals- 3sets to failure (1 arm at a time)


3B. DB push press - 3 sets to failure (1 arm at a time)
4. Cabel or band face pulls(keep cabel point at little top of ur head) - 3 * 15

Triceps:
1. close grip pin press: 3 Sets*10,6,4 to failure
2. weighted dip tri set- 3 set to failure each drop
3a. rope push aways - 3 * 10 -12RM to failure
3b. drag pushdowns - 3 sets to failures(same weight as 3a)
4. rocking tricep pushdowns - 2 * 12RM to failure
5. banded lying tricep extensions - 2 *15RM to failure

Back:
1A Deadlifts - 2 sets(8RM, 6RM)
1B Weighted Chin Ups - 2Sets(4RM, 8RM)

2A Deadlifts - 2 sets(8RM, 6RM)


2B Wide Grip PullUps - 2 sets (body weight to failure)

3 Barbell dead rows: 2-3 sets X 10-12RM


4 Focused Tension: 2-3 sets
a. rocking pulldowns(10-12RM to failure)
5 Hyper Y/W(ball or machine or sit on legs) - 2 sets * 14, 20
6 Barbell Shrugs ladder finisher (1 shruh, hold for a sec and facatorial!)

Legs:
1. Barbell squats - 4*5PM, 5RM, 10RM, 25RM
2. Posterior Chain Compounds - 4*25,10,5,5
a.Barbell Hip Thrusts
3. DB bulgarian High/Low Split Squats
a. 2*10-12RM each leg
4. DB TKE Drop Lunge : 2-3 * 10-12RM each leg
5. Hip Band ladder finisher 1 or 2 * ladder to 10 reps

Abs:

Bottom UP:
1. Beginner(B):Bottom Up: Iso reverse crunches 30-60 Sec
1. Advanced(A):Hanging "X" raised: 30-60 Sec

Bottom Up Rotation:
2. (B):Seated AB Circle: 30-60 Sec(alternate CW/CCW directions)
2. (A):Hanging Leg Spirals: 30-60 Sec (lateral R / L twists)

Obliques:
3. (B):Recliner Elbow to knee tucks: 30 - 60 Sec
3. (A): Recliner Elbow to Knee Tucks: 30 to 60 Sec

MidRange:
4. (B):opposite side Elbow to Knee : 30-60 Sec (alternate R/L)
4. (A):scissor V-Uos : 30-60 Sec

Top Down Rotation:


5. (B):Oak tree Stepouts: 30-60 sec each side
5. (A):Sledgehammer swing: 30-60 sec each side

Top Down:
6. (B):Banded PullDowns: 30-60 sec(use lighter resistance band)
6. (A):Banded PullDowns: 30-60 sec(use heavier resistance band)

Serratus:
7. (B):Plank Pushaways: 30-60 Sec
7. (A):Plank punchouts: 30-60 Sec

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