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Workout Plan

The document contains a workout plan for Day 1 that focuses on chest, shoulders, and triceps. For chest, it lists dumbbell bench press with 3 sets of 10 reps, incline dumbbell bench press with 3 sets of 10 reps and 3 sets of 10 reps, and parallel dips with 3 sets to maximum reps. For shoulders, it lists various exercises like shoulder press, reverse shoulder press, and raises with sets ranging from 3 to 4 and reps from 8 to 12. For triceps, it lists skull crushers, tricep pulls, and dumbbell kicks with 3 sets of 10 reps each.

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Lakad Chowdhury
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35 views

Workout Plan

The document contains a workout plan for Day 1 that focuses on chest, shoulders, and triceps. For chest, it lists dumbbell bench press with 3 sets of 10 reps, incline dumbbell bench press with 3 sets of 10 reps and 3 sets of 10 reps, and parallel dips with 3 sets to maximum reps. For shoulders, it lists various exercises like shoulder press, reverse shoulder press, and raises with sets ranging from 3 to 4 and reps from 8 to 12. For triceps, it lists skull crushers, tricep pulls, and dumbbell kicks with 3 sets of 10 reps each.

Uploaded by

Lakad Chowdhury
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PDF, TXT or read online on Scribd
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2/18/24, 6:53 AM Workout Plan - Google Docs

‭Day‬‭:01‬

‭●‬ ‭Chest:‬

‭Name‬ ‭Set‬ ‭Times‬

‭Dumbbell / Bench Press‬ ‭3‬ ‭10‬

‭Incline Dumbbell Bench Press ( i & ii )‬ ‭3 + 3‬ ‭10‬

‭Parallel Dips (Assisted / Without)‬ ‭3‬ ‭Max‬

‭●‬ ‭Shoulders:‬

‭Name‬ ‭Set‬ ‭Times‬

‭Shoulder Press Front‬ ‭3‬ ‭8-10‬

‭Reverse Shoulder Press‬ ‭3‬ ‭8-10‬

‭Barbell Front Raise‬ ‭4‬ ‭12‬

‭Dumbbell Side Raise‬ ‭4‬ ‭8-12‬

‭Up right row‬ ‭3‬ ‭10‬

‭●‬ ‭Triceps:‬

‭Name‬ ‭Set‬ ‭Times‬

‭Barbell Skull Crushers Extension‬ ‭3‬ ‭10‬

‭Straight Bar Tricep Pull‬ ‭3‬ ‭10‬

‭Dumbbell Kick‬ ‭3‬ ‭10‬

https://docs.google.com/document/d/1ImDZ811zE2ssKTvGrHggxsqWeUeVsuv66qWeWiWxIUE/edit 1/2
2/18/24, 6:53 AM Workout Plan - Google Docs

https://docs.google.com/document/d/1ImDZ811zE2ssKTvGrHggxsqWeUeVsuv66qWeWiWxIUE/edit 2/2

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