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Month-2: Upper Body Lower Body Upper Body Lower Body Cardio & Abs

This document provides a 4-week upper body, lower body, and full body workout program. Each week consists of 2 upper body days, 2 lower body days, 1 full body day, and 1 cardio/abs day. The workouts include various exercises like squats, lunges, rows, and curls performed in circuits and supersets with targeted sets and reps. The goal is to complete this 4-week cycle 3 additional times to continue progressing strength and fitness levels.

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AR Abualsaud
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136 views8 pages

Month-2: Upper Body Lower Body Upper Body Lower Body Cardio & Abs

This document provides a 4-week upper body, lower body, and full body workout program. Each week consists of 2 upper body days, 2 lower body days, 1 full body day, and 1 cardio/abs day. The workouts include various exercises like squats, lunges, rows, and curls performed in circuits and supersets with targeted sets and reps. The goal is to complete this 4-week cycle 3 additional times to continue progressing strength and fitness levels.

Uploaded by

AR Abualsaud
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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WELCOME TO

MONTH-2
UPPER BODY

LOWER BODY

UPPER BODY

LOWER BODY

CARDIO & ABS

GLAD TO SEE YOU HERE!


UPPER BODY ROUTINE
DAY-1

EXERCISE SETS REPS

REVERSE LAT DOWN 3 12


DEAD LIFT 3 8
BENT OVER ROW 3 8
SUPER SET IYT
& BARBELL SHRUG
3-3 15-15

SUPER SET
INCLINED SHOULDER RAISES
PUSH UP 2-2 12-12
BENCH PRESS 3 8
CABLE CROSSOVER
SUPER SET SVEND PRESS 2-2 12-12
SUPER SET FACE PULL
UPRIGHT ROW
2-2 12-12
SUPER SET WIDE GRIP CURL 2-2 12-12
OVERHEAD ROPE EXTENSION

HAMMMER CURL
SUPER SET TRICEPS DIPS 2-2 12-12
HANGING LEG RAISES 2 12
ABS ROUTINE
LOWER BODY ROUTINE
DAY-2

EXERCISE SETS REPS

REVERSE LUNGES 2 12
SIDE LUNGES 2 12
HIP THRUSTER 4 8
LYING LEG CURL
SUPER SET HYPERTENSION 3-3 8-8

STIFF DEADLIFT 4 8
WALKING LUNGES 3 8
STANDING CALF RAISES 3 30

ABS ROUTINE
DAY 3

REST DAY
UPPER BODY ROUTINE
DAY-4

EXERCISE SETS REPS

LAT PULL DOWN 3 8


SEATED ROW
SUPER SET DB PULLOVER 2 12

BEHIND BARBELL SHRUG 2 12


INCLINED BARBELL PRESS
SUPER SET INCLINED DB FLY 3-3 8-8
OVERHEAD DB PRESS
SUPER SET INCLINED DB LATERAL RAISES 3-3 8-8
PREACHER CURL
SUPER SET TRICEP PUSH DOWN 3-3 12-12
HAMMMER CURL
SUPER SET DB SKULL CRUSHER 3-3 12-12
INCLINE BOTTOM UPS 2 12

ABS ROUTINE
LOWER BODY ROUTINE
DAY-5

EXERCISE SETS REPS

SQUATS 4
*LAST SET DROP SET
8
STATIC LUNGES 4 8
LEG PRESS 3 8
LEG EXTENSION 6 12
DB SEATED LEG RAISES 4 12

ABS ROUTINE
CARDIO & ABS ROUTINE
DAY-6

EXERCISE SETS REPS

RUN 5 KM 4 8
ABS WORKOUTS ROUTINE 4 8
PIKE TO SUPERMAN 3 12
MOUNTAIN CLIMBER 3 12
HANGING WIPERS 3 12
CABLE SIDE BEND 3 12
DB REVERSE CRUNCHES 3 12

ABS ROUTINE
REPEAT THIS
WHOLE CYCLE
FOR 3 MORE
WEEKS

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