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Workouts 2

The document outlines a full body workout plan that includes warm ups, stretching, cross fit exercises, and targeted exercises for the chest, triceps, legs, lats, biceps, shoulders and abs. Repetition and set details are provided for each exercise.

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Abishek Ravichandran
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28 views

Workouts 2

The document outlines a full body workout plan that includes warm ups, stretching, cross fit exercises, and targeted exercises for the chest, triceps, legs, lats, biceps, shoulders and abs. Repetition and set details are provided for each exercise.

Uploaded by

Abishek Ravichandran
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
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WORKOUT PLAN

1. WARM UPS
 Hand rotation
 Neck rotation
 Leg swing

2. STRETCHING
 Sky reach
 Side reach
 Chest stretch
 Toe touch
 Triceps stretch
3. CROSS FIT
 25X3 Push ups
 10X3 Pull ups
 15X3 Sit ups
 15X3 Side lunges
 20X3 Mountain climber
 15X3 Burpees
 15X3 Jumping jacks
 70X3 Jumping rope
 30X3 High knees

 CHEST
 Inclined press - 15,12,10,10
 Floor press - 15,12,10,10
 Inclined dumbbell fly - 20,15,12
 Underhand dumbbell up - 15X3
 Declined press - 15X3

 TRICEPS
 Triceps bench press - 15,12,10,10
 Lying barbell - 15,12,12,10
 Triceps press down - 20X3
 Chair dips - 30X3
 Dumbbell kickback - 15X4

 LEG [wide leg]

 Squats - 15,12,10,10
 Leg press - 15,12,10,10
 Lunges - 15X3
 Deadlift - 15,12,10,8
 Leg extension - 20,15,12
 Leg curl - 20,15,12
 Calf raises - 20X4
 LAT
 Wide - 30 & Close - 30[Push up]
 Wide grip pull down -
20,15,12,12
 Seated cable row -
20,15,12
 Barbell row - 15X3
 One arm dumbbell - 15X3
 Pull over - 15X3

 BICEPS
 Barbell curl
-
20,15,12,10
 Inclined bench dumbbell curl
- 15,12,10
 Concentration curl - 15X3
 Hammer curl - 12X3
 Standing biceps cable curl
- 20,15,12
 Dumbbell preacher curl
- 10X3

 SHOULDER
 Barbell Shoulder press - 15,12,10,10
 Lateral raise - 20X3
 Arnold press - 15,12,10
 Dumbbell front raise - 15,12,10
 Bent over raise - 15X3
 Shrugs - 30X3

 ABS
 Crunches - 20X3
 Reverse crunches - 15X3
 Side dumbbell - 20X3
 Oblique crunches - 15x3
 Planck - 100 seconds

ALL THE BEST

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