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Exercises

The document outlines a weekly exercise routine focusing on different muscle groups each day, including chest, legs, shoulders, triceps, back, and biceps. Each exercise includes specified sets and repetitions, with a recommendation for daily cardio of 30 minutes on an empty stomach. The routine emphasizes a variety of exercises to target each muscle group effectively.

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2 views

Exercises

The document outlines a weekly exercise routine focusing on different muscle groups each day, including chest, legs, shoulders, triceps, back, and biceps. Each exercise includes specified sets and repetitions, with a recommendation for daily cardio of 30 minutes on an empty stomach. The routine emphasizes a variety of exercises to target each muscle group effectively.

Uploaded by

p7fd96pd8t
Copyright
© © All Rights Reserved
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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MONDAY EXERCISE [ CHEST ] SETS REPS

INCLINE FLY 5 12 TO 15

INCLINE DUMBELL PRESS 4 10 TO 12

CABLE CROSS OVER 7 15 TO 20

FLAT BENCH PRESS 5 8 TO 10

PULL OVER OR PEC FLY 4 12 TO15

TUESDAY EXERCISE [LEG] SETS REPS


BAR SQUATS MEDIUM WEIGHT 7 12 TO 15

LEG CURL 5 12 TO 15
LUNGES 4 10 EACH LEG
LEG EXTENSIONS 5 20 TO 25
CALF RAISES 4 15 TO 20

WEDNEDAY EXERCISE [ SHOULDER ] SETS REPS


DUMBELL PRESS [HEAVY] 4 8 TO 10
SIDE LATERAL RAISES 7 15 TO 20
FRONT RAISES 4 12 TO 15
UPRIGHTS 5 12 TO 15
SHRUGS 4 20 TO 25

THURSDAY EXERCISE [ TRICEPS ] SETS REPS


CLOSE GRIP BENCH PRESS 4 10 TO 12
OVERHEAD BOTH ARM DUMBELL 5 12 TO 15
BAR PUSH DOWN 7 20 TO 25
ROPE PUSH DOWN 5 15 TO
20
KICK BACK 5 12 TO 15
FRIDAY EXERCISE [ BACK ] SETS REPS
BENT OVER 4 8 TO 10
SEATED CABLE ROW 5 15 TO 20
LAT PULL DOWN 7 12 TO 15
SINGLE ARM DUMBELL ROW 7 10 TO 12
DEADLIFT 4 8 TO 10

SATURDAY EXERCISE [ BICEPS ] SETS REPS


DUMBELL CURL 5 12 TO 15
HAMMER CURL 4 15 TO 20
REVERSE BARBELL CURL 4 10 TO 12
PREACHER CURL 5 10 TO 12
CONCENTRATION CURL 7 8 TO 10

NOTE – DAILY CARDIO 30MINUTES EMPTY STOMACH.

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