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Split

The document outlines a weekly workout routine split into different days focusing on different muscle groups. Monday focuses on back and biceps, Tuesday on chest and triceps, Wednesday on shoulders and legs, and so on, repeating the routine each week. Each day includes 3 sets of various exercises targeting the muscle groups for that day with a recommended repetition range of 10-12 reps.

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Abhishek Rce
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47 views4 pages

Split

The document outlines a weekly workout routine split into different days focusing on different muscle groups. Monday focuses on back and biceps, Tuesday on chest and triceps, Wednesday on shoulders and legs, and so on, repeating the routine each week. Each day includes 3 sets of various exercises targeting the muscle groups for that day with a recommended repetition range of 10-12 reps.

Uploaded by

Abhishek Rce
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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MONDAY-BACK & BICEP

Back:( 3 set-10-12 reps)


1-Lat Pulldowns

2-Close grip pulldowns

3-vertical movements (2 set with wide and 2 with close grip)

4-Barbell Rowing

5-Cable Lat pulldowns

6-behind the neck lat pulldowns

7-Hyperextension

8-Shrugs

Bicep:(3 set – 10-12 reps)


1-Barbell Curls

2-Incline Dumbell Curls

3-Preacher Curls

4-Hammer Curls

5-Contraction Movements

TUESDAY-CHEST & TRICEP


Chest:(3 set – 10-12 reps)
1-Incline Bench Press

2-Flat Bench Press

3-Incline Dumbell Press

4-Cable flies (2 set for lower and 2 set for upper)

5-Butterflies incline

6-Pec Deck Flies

Tricep:(3 set – 10-12 reps)


1-Skull Crushers

2-Rope Push Downs

3-dumbell over head

4-tricep extension

5-Forearms
WEDNESDAY-SHOULDERS & LEGS
Shoulder:(3 set – 10-12 reps)
1-Rear Delts

2-Barbell Overhead

3-Lateral Raises (Spam)

4-Dumbell Press

5-Rev rear delt using Incline bench

6-barbell pull over

7-Shrugs

Legs:(3 set – 10-12 reps)


1-Squats using Smith machine

2-leg extensions

3-Hamstrings

4-Split squats

5-Calves

THURSDAY-BACK & BICEPS


Back: (3 set – 10-12 reps)
1-Lat Pulldowns

2-V bar pulldowns

3-Vertical Movements ( 2 with wide grip and 2 with close)

4-Dumbell Rowing

5-Barbell rowing

6-Lats pull down with cable

7-Back Finisher

Bicep: (3 set – 10-12 reps)


1-Dumbell Curls standing

2-Preacher Curls

3-Incline barbell curls with incline bench

4-Hammer Curls

5-Forearms
FRIDAY-CHEST & TRICEP
Chest:(3 set – 10-12 reps)
1-Incline Bench Press

2-Incline Dumbell Press

3-Decline Dumbell Press

4-Cable flies (2 set for Middle and 2 set for lower)

5-Butterflies incline

6-Pec Deck Flies

7-Shrugs

Tricep:(3 set – 10-12 reps)


1-Skull Crushers

2-Rope Push Downs

3-dumbell over head

4-tricep extension

5-Forearms

SATURDAY-SHOULDERS & LEGS


Shoulder:(3 set – 10-12 reps)
1-Rear Delts

2-Barbell Overhead

3-Lateral Raises (Spam)

4-Dumbell Press

5-Rev rear delt using Incline bench

6-barbell pull over

7-Shrugs

Legs:(3 set – 10-12 reps)


1-Squats using Smith machine

2-leg extensions

3-Hamstrings

4-Split squats
5-Calves

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