Thanks to visit codestin.com
Credit goes to www.scribd.com

Scribd
Upload
12 views2 pages

FTP Work Out

The document outlines a structured workout plan divided into three main training days: Push, Pull, and Leg/Abs days, with specific exercises and sets for each session. It includes warm-up and cool-down routines, as well as links to instructional videos for various exercises targeting different muscle groups. The plan emphasizes a balanced approach to strength training across the week.

Uploaded by

siddharthpandey3009
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
12 views2 pages

FTP Work Out

The document outlines a structured workout plan divided into three main training days: Push, Pull, and Leg/Abs days, with specific exercises and sets for each session. It includes warm-up and cool-down routines, as well as links to instructional videos for various exercises targeting different muscle groups. The plan emphasizes a balanced approach to strength training across the week.

Uploaded by

siddharthpandey3009
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
You are on page 1/ 2

Training Days . . .

3
Work out Plan

Day Exercise Set per session


Monday & Thursday Push Day Warm up 1
Push Day Barbell Flat Bench Press 3
Push Day Barbell Incline Bench Press 3
Push Day Dumbbell Shoulder Press 3
Push Day Dumbbell Lateral Raise 3
Push Day Bench dip 3
Push Day Dumbbell Overhead Tricep Extension 3
Push Day 15 Minutes Post work out cardio
Push Day Cool Down

Tuesday & Friday Day Exercise Set Per session


Leg Day Warm up 1
Leg Day Barbell squats 3
Leg Day Seated Leg Press 3
Leg Day Leg curl Machine 3
Abs Day Seated Machine calf Raise 3
Abs Day Bicycle crunch 3
Abs Day Leg Raise 3
Cool down 1

Wednesday &Saturday Day Exercise Set Per session


Pull day Warm up 1
Pull day Lat Pull Down 3
Pull day Seated Cable Row 3
Pull day T Bar Row 3
Pull day Barbell Biceps Curl 3
Pull day Dumbell Seated Hammer Curl 3
20 Minutes Post work out cardio
Cool Down
.2 .4 .5

Repetition Muscle Group Link

10-12. Chest https://www.youtube.com/shorts/hWbUlkb5Ms4


10-12. Chest https://www.youtube.com/shorts/98HWfiRonkE
10-12. Delts https://www.youtube.com/shorts/k6tzKisR3NY
10-12. Delts https://www.youtube.com/shorts/Kl3LEzQ5Zqs
10-12. Triceps https://www.youtube.com/shorts/cFK5G2Exwwo
10-12. Triceps https://www.youtube.com/shorts/8FNGBJUHfsA

Repetition Muscle Group Link

10-12. Quadriceps https://www.youtube.com/shorts/PPmvh7gBTi0


10-12. Quadriceps https://www.youtube.com/shorts/b-l7AwsoV84
10-12. Hamstrings https://www.youtube.com/shorts/_lgE0gPvbik
10-12. Calves https://www.youtube.com/shorts/haHcBAd637E
10-12. Abs https://www.youtube.com/shorts/3_PJNTAhQ4c
10-12. Abs https://www.youtube.com/watch?v=U4L_6JEv9Jg&pp=ygUJbGVnIHJhaXNl

Reptition Muscle Group Link

10-12. Lats https://www.youtube.com/shorts/5s6KGLTMgoI


10-12. Lats https://www.youtube.com/shorts/Nqh7q3zDCoQ
10-12. Lats https://www.youtube.com/shorts/Nqh7q3zDCoQ
10-12. Biceps https://www.youtube.com/shorts/Nqh7q3zDCoQ
10-12. Biceps https://www.youtube.com/shorts/Nqh7q3zDCoQ

You might also like