0% found this document useful (0 votes)
4 views

Workout Tracker Formatted

The document outlines a six-day workout plan focusing on push, pull, and lower body exercises. Each day includes a variety of exercises with specified sets, reps, rest periods, and RPE. The plan emphasizes a balanced approach to strength training across different muscle groups.

Uploaded by

cartoonkaranhd
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
0% found this document useful (0 votes)
4 views

Workout Tracker Formatted

The document outlines a six-day workout plan focusing on push, pull, and lower body exercises. Each day includes a variety of exercises with specified sets, reps, rest periods, and RPE. The plan emphasizes a balanced approach to strength training across different muscle groups.

Uploaded by

cartoonkaranhd
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
You are on page 1/ 2

Day ExerciseWarm-up Sets

Working Sets Reps RPE Rest (min)


Weight Lifted (kg)
Day 1: PushSM Incline Barbell Pre 5 8-10 1 min
Day 1: PushFlat Dumbbell Press ( 5 8-10 1 min
Day 1: PushCable Fly (Mid-Pec Fo 4 12-15 1 min
Day 1: PushArnold Press (Shoulde 4 10-12 1 min
Day 1: PushDumbbell Lateral Rais 3 12-15 1 min
Day 1: PushAlt arm Overhead Rop 3 12-15 1 min
Day 1: PushCable Triceps Kickbac 3 15-20 1 min
Day 1: PushCable Crunches 4 15-20 1 min
Day 1: PushSide DB crunches 3 15-20 1 min
Day 2: Pull Pull-Ups 3 8-10 1 min
Day 2: Pull Bent-Over Barbell Ro 4 8-10 1 min
Day 2: Pull Chest-Supported Row 4 10-12 1 min
Day 2: Pull Lat Pulldowns 4 12-15 1 min
Day 2: Pull Machine Vertical Row 3 12-15 1 min
Day 2: Pull Dumbbell Concentrati 4 10-12 1 min
Day 2: Pull BB Standard Bicep Cur 48 1 min
Day 2: Pull Hammer Curls (Rope 3 12-15 1 min
Day 2: Pull Abs Machine 4 12-15 1 min
Day 3: LowBack Squats 5 6-8 1 min
Day 3: LowSM Split Squats (Quad 4 12 per leg 1 min
Day 3: LowLeg Press (Feet High 4 10-12 1 min
Day 3: LowStiff-Leg Deadlifts (D 4 8-10 1 min
Day 3: LowGlute Machine 3 12-15 1 min
Day 3: LowWalking Lunges (Glut 3 15-20 steps 1 min
Day 3: LowSeated Calf Raises 4 15-20 1 min
Day 4: PushFlat Barbell Bench Pr 5 8-10 1 min
Day 4: PushIncline Dumbbell Pre 4 8-10 1 min
Day 4: PushMachine Shoulder Pre 3 12-15 1 min
Day 4: PushDumbbell Front Raises 3 12-15 1 min
Day 4: PushDumbbell Lateral Rais 4 10-12 1 min
Day 4: PushSkull Crushers (EZ Bar 3 10-12 1 min
Day 4: PushTriceps Rope Pushdo 3 15-20 1 min
Day 4: PushHanging Knee Raises 4 12-15 1 min
Day 4: PushPlank Hold 4 45 sec 1 min
Day 5: Pull Deadlifts (Controlled 4 6-8 1 min
Day 5: Pull Close-Grip Lat Pulldo 4 8-10 1 min
Day 5: Pull One-Arm Dumbbell R 4 10-12 per arm 1 min
Day 5: Pull Cable Rope Face Pulls 4 12-15 1 min
Day 5: Pull Shrugs 4 12-15 1 min
Day 5: Pull Preacher Curls 3 10-12 1 min
Day 5: Pull DB Curls 4 8-10 1 min
Day 5: Pull Cable Bicep Curls (Fla 3 12-15 1 min
Day 5: Pull Machine Crunches 4 12-15 1 min
Day 5: Pull DB Side Crunches 3 12-15 1 min
Day 6: Lowe
Romanian Deadlifts (B 4 8-10 1 min
Day 6: Lowe
Machine Squats (Explos 4 15 1 min
Day 6: Lowe
Adduction and Abduc 4 10-12 1 min
Day 6: Lowe
Calves on Leg Press 4 12-15 1 min
Day 6: Lowe
Hamstring Curls 4 8-15 1 min
Day 6: Lowe
Standing Calf Raises 4 15-20 1 min

You might also like