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Day 1 Legs/Hammy: Week 1

This document outlines a 5-day workout split with exercises targeting different muscle groups each day. Day 1 focuses on legs and hamstrings with exercises like back squats, hip thrusts, lunges, and calf raises. Day 2 targets chest and triceps with movements such as dumbbell bench press, incline press, and tricep extensions. Day 3 works back and biceps using deadlifts, pullups, rows, and bicep curls. Day 4 combines chest, shoulders, and triceps with presses, flys, and shoulder exercises. Day 5 finishes with legs and quads using squats, leg press, step ups, and leg extensions. Abdominal exercises are

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77 views1 page

Day 1 Legs/Hammy: Week 1

This document outlines a 5-day workout split with exercises targeting different muscle groups each day. Day 1 focuses on legs and hamstrings with exercises like back squats, hip thrusts, lunges, and calf raises. Day 2 targets chest and triceps with movements such as dumbbell bench press, incline press, and tricep extensions. Day 3 works back and biceps using deadlifts, pullups, rows, and bicep curls. Day 4 combines chest, shoulders, and triceps with presses, flys, and shoulder exercises. Day 5 finishes with legs and quads using squats, leg press, step ups, and leg extensions. Abdominal exercises are

Uploaded by

joel abraham
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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Week 1

Day 1 Weights Sets X Reps Notes


Legs/Hammy
Back Squats 4 x 10 2 minutes rest between sets
Hip Thrusts Barbell 4 x 12 1 min rest
Dumbbell Walking Lunges 4 x 10 each leg 1 min rest
Dumbbell RDLs 4 x 12 1 min rest
Leg Curls Lying 6 x 15 1 min rest
Calf Raises 4 x 20 1 min rest
Day 2 Weights Sets X Reps Notes
Chest/Triceps
Dummbbell Bench Press 4 x 15 1 min rest
Incline DB Press 4 x 15 1 min rest
Cable Chest Flys 4 x 15 1 min rest
Tricep Kickbacks with DB 4 x 15 1 min rest
Tricep Pushbdowns 4 x 12 1 min rest
Day 3 Weights Sets X Reps Notes
Back/Biceps
Deadlift 3 x 10 2 min rest
Pullups or Assisted 4 x 10 1 min rest
Lat Pulldowns 3 x 12 1 min rest
Behind Neck Lat Pulldowns 3 x 12 1 min rest
Seated Cable Row 4 x 12 1 min rest
Bicep Dumbbell Alternating Curls 4 x 10 1 min rest
Bicep Barbell Curls 4 x 10 1 min rest
Day 4 Weights Sets X Reps Notes
Chest/Shoulders
Flat Bench Press 4 x 10 2 min rest
Incline Press Machine 4 x 15 1 min rest
Decline Chest Machine 4 x 15 1 min rest
Low To High Cable Flys 4 x 15 1 min rest
Overhead Barbell Press 4 x 10 2 min rest
Dumbbell Shoulder Press Seated 4 x 15 1 min rest
Lateral Delt Raises 4 x 12 1 min rest
Front Delt Raises 4 x 12 1 min rest
Day 5 Weights Sets X Reps Notes
Legs/Quads
Back Squats 4 x 20, 15, 12, 10 2 min rest
Leg Press 3 x 10 2 min rest
Leg Press Narrow Stance 3 x 12 1 min rest
DB Step Ups 4 x 12 each leg 1 min rest
DB Squat Jumps 4 x 15 1 min rest
Leg Extensions 5 x 15 SQUEEZE 1 min rest
Calf Raises 4 x 15 1 min rest
ABS EVERYDAY Weights Sets X Reps Notes
Plank 3 x 1 minute
Decline Sit Ups or Knee Raises 3 x 20

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