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Monday - Chest and Triceps

The document outlines a 4 day workout split focusing on different muscle groups each day. Monday targets chest and triceps with exercises like incline bench press and dips done in 3 sets of 6-8 reps. Tuesday is legs and abs day with squats, lunges and calf raises in 3 sets each and planks. Wednesday targets shoulders and includes Arnold presses and lateral raises followed by high intensity cardio. Thursday is back and biceps day, finishing the weekly split with pull ups, deadlifts and various curl exercises.

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2K views2 pages

Monday - Chest and Triceps

The document outlines a 4 day workout split focusing on different muscle groups each day. Monday targets chest and triceps with exercises like incline bench press and dips done in 3 sets of 6-8 reps. Tuesday is legs and abs day with squats, lunges and calf raises in 3 sets each and planks. Wednesday targets shoulders and includes Arnold presses and lateral raises followed by high intensity cardio. Thursday is back and biceps day, finishing the weekly split with pull ups, deadlifts and various curl exercises.

Uploaded by

u12003761
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
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Monday - chest and triceps

Incline barbell/dumbell bench press


Dumbell bench/barbell press
Incline fly
False grip dip
lying french press
Close grip bench press
Rope extensions
Dips

3 sets
3 sets
2 sets
3 sets
3 sets
3 sets
3 sets
2 sets

6
6
4
6
6
6
6
4
44

min
min
min
min
min
min
min
min
min

Tuesday - legs and abs


Squat
Lunges
Leg extension
Hamstring curl
Standing calve raise
Sitting calve raise
Wall bounce rotator cuff/ SS with lower ab 8
side to side ball hold
plank

3 sets
3 sets
3 sets
3 sets
2 sets
2 sets
2.5 sets
3 sets
2 sets

6
6
6
6
4
4
5
6
4
47

min
min
min
min
min
min
min
min
min
min

Wednesday - shoulders and cardio


Arnold press
Behind the neck push press
Front raise
Lateral raise
Upright barbell row
traps/ SS rope pull back
High intense running
High intense cycling

3 sets
3 sets
2 sets
2 sets
2 sets
3 sets
20 sec run, 20 sec rest
30 sec run, 30 sec rest

6
6
4
4
4
6
10
10

min
min
min
min
min
min
min
min

50 min

Thrusday - back and biceps


wide grip pull up/chin ups
Cable pull back
Reverse fly
Dead lift
Hammer curl
Preacher curl
Hammer/bicep curl

3 sets
3 sets
3 sets
3 sets
3 sets
3 sets
3 sets

6
6
6
6
6
6
6
42

min
min
min
min
min
min
min
min

5 min

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