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

Scribd
Upload
15 views15 pages

Full

The document outlines a weekly workout schedule focusing on different muscle groups each day. It includes specific exercises for back and biceps, legs, shoulders, and chest and triceps, with designated rest days. Each workout consists of various exercises aimed at building strength and muscle endurance.

Uploaded by

Habtamu Asayto
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
15 views15 pages

Full

The document outlines a weekly workout schedule focusing on different muscle groups each day. It includes specific exercises for back and biceps, legs, shoulders, and chest and triceps, with designated rest days. Each workout consists of various exercises aimed at building strength and muscle endurance.

Uploaded by

Habtamu Asayto
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
You are on page 1/ 15

Mon : Back & Biceps

Tue : Legs

Wed : Rest

Thu : Shoulder

Fri : Chest & Triceps

Sat : Legs/ABS

Son : Rest

Mon (Back & Biceps)


1. Weighted Pull up

2. Superset (Bent Over row)

3. Superset (incline bench db row)


4. Wide grid pull down

5. Rope pull over

6. seated row
7. Rack pull

8. Trap raise

1. Concentration curl
2. Zottman curl

Tue (Legs)
1. Squat

2. Goblet Squat
3. Front Squat

4. Sumo Squat

5. Dead lift
6. Sumo Dead lift

7. Machine press
8. Leg Exstension

9. Humstring curl

10. Hack squats


11. Lenges
Thu (Shoulder)
0. (Pre workout)

1. Dumbbell press

2. partial reps Heavy

3. Full reps lower weight


4. Incline front raise

5. Face down front raise


6. Face pulls

7. Lying rear delt fly


Fri (Chest & Triceps)
1. Incline dumbbell press

2. Cable flys

3. Triceps push down

4. Dumbbell pull over


5. Lying db exstension

6. Dips

7. Rope exstension

You might also like