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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.

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cartoonkaranhd
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© © All Rights Reserved
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Download as XLSX, PDF, TXT or read online on Scribd
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
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
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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

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