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2 day 1 off

The document outlines a 9-day workout plan consisting of various exercises targeting different muscle groups, including chest, shoulders, legs, arms, back, and abs. Each day includes specific exercises, sets, reps, and rest periods, along with warm-up routines. There are designated rest days to allow for recovery between workouts.

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dimasafif8
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8 views1 page

2 day 1 off

The document outlines a 9-day workout plan consisting of various exercises targeting different muscle groups, including chest, shoulders, legs, arms, back, and abs. Each day includes specific exercises, sets, reps, and rest periods, along with warm-up routines. There are designated rest days to allow for recovery between workouts.

Uploaded by

dimasafif8
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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DAY 1 - Chest & Shoulder

Exercises Sets Reps Rest Warm-up for day 1:


Incline Smith Press 3-4 8-12 2-3 min • Arms Swings: 15 seconds per side
Flat DB Bench Press 3-4 6-10 2-3 min • Resistance Band Shoulder Pass-Through: 2 sets of 10 reps
Seated Pec Fly 3-4 10-12 2-3 min • One-arm Banded Overhead Press: 2 sets of 10 reps per side
Bent-over Cable Fly 3-4 8-10 2-3 min • Pec Deck Fly: 2 sets of 15 reps
Seated FDL Raises 3-4 6-8 2 min • Dive Bomber Push-ups: 2 sets of 6-8 reps
Reverse Pec Deck Fly 3-4 10-12 2 min • After completing these exercises, move to the main lifts.

DAY 2 - Legs & Arms


Exercises Sets Reps Rest Warm-up for day 2:
Back Squat 4-5 10-12 2-3 min • Leg Swings: 2 sets of 10 swings per leg
2A Leg Extension 3-4 8-12 30 sec • Asian Squats: 2 sets of 12-15 reps
2B Chin-ups 3-4 6-10 30 sec • Reverse Lunges: 1 set of 10 reps per side
3A Seated Leg Curl 3-4 10-12 1 min • Lateral Lunges: 1 set of 10 reps on each leg
3B Straight Bar Dips 3-4 8-10 30 sec
4A Barbell Curls 3-4 10-12 1 min
4B Single-arm Pushdown 3-4 10/arm 1 min

DAY 3 - OFF

DAY 4 - Back, Rear Delts, & Abs


Exercises Sets Reps Rest Warm-up for day 4:
Pull-ups 3-4 6-12 1-2 min • World’s Greatest Stretch: 2 sets of 5 reps on each side with 5 second's hold.
Front Pulldown 3-4 8-12 1-2 min • Banded Pull-apart: 2 sets of 10-12 reps
Bent-over Row 3-4 8-12 1-2 min • Resistance Band Bent-over Row: 2 sets of 12-15 reps
One-arm Cable Row 3-4 8/side 1-2 min • Inverted Row: 2 sets of 12-15 reps
Cable Face Pull 3-4 8-10 1-2 min
Hanging Knee ups 3-4 10-12 1-2 min
Cable Crunches 3-4 10/arm 1 min

DAY 5 - Legs and Chest


Exercises Sets Reps Rest Warm-up for day 5:
1A Forward Lunges 2-3 10/leg 1-2 min • Leg Swings: 2 sets of 10 swings per leg
1B Push-ups 2-3 15-30 1-2 min • Dive Bomber Push-ups: 2 sets of 6-8 reps
Leg Press 3-4 10-12 2-3 min • Seated Leg Curls: 2 sets of 15-20 reps
Reverse Hack Squat 3-4 10-12 2-3 min • Bench Press w/ Light Dumbbells: 2 sets of 12-15 reps
Incline Hammer Chest Press 3-4 8-12 2-3 min
Decline Hammer Press 3-4 8-12 2-3 min
Dumbbell Pullover 2-3 8-10 2-3 min

DAY 6 - OFF

DAY 7 - Shoulder and Arms


Exercises Sets Reps Rest Warm-up for day 7:
Seated Smith Overhead Press 2-3 8-12 2-3 min • Shoulder Pass-Through: 2 sets of 10 reps
Single-arm Cable Side Raises 3-4 10/side 2-3 min • Banded Lateral Raises: 2 sets of 10 reps
Smith Machine Shrug 3-4 10-12 30 sec • Inverted Row: 1 set of 20 reps
4A Preacher Curl 3-4 10-12 30 sec • Chin-ups: 1 set of 10 reps
4B Bar Press down 3-4 12-15 30 sec • Bar dips: 1 set of 15 reps
5A Hammer Curl 3-4 10-12 30 sec
5B One-arm Overhead Extension 3-4 12/arm 30 sec

DAY 8 - Back, Calves, and Abs


Exercises Sets Reps Rest Warm-up for day 8:
Close Grip Pulldown 3-4 10-12 1-2 min • Banded Pull-apart: 2 sets of 10 reps
Close Grip T-Row 3-4 10-12 1-2 min • Resistance Band Deadlift: 2 sets of 10 reps
Chest Supported Prone DB Row 3-4 10-12 1-2 min • Single-arm Bent-over Reverse Fly w/ Band: 2 sets of 10 reps per side
Standing Calf Raises 3-4 15-20 1-2 min • Inverted Row: 2 sets of 15 reps
Seated Calf Raises 3-4 15-20 1-2 min
Reverse Crunch to Hip Lift 3-4 10-12 1-2 min
Decline Cable Wood Chop 3-4 10/side 1 min

DAY 9 - OFF

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