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Workout Routine:: Monday: Legs /Calves/Cardio

The document outlines a 5 day workout routine split between different muscle groups and exercises. Monday focuses on legs and calves with exercises like squats, leg presses, and calf raises, followed by 25 minutes of cardio. Tuesday targets the back with pull-downs and other exercises, along with abdominal work and 30-35 minutes of running. Wednesday is dedicated to chest, biceps, and calves using presses, curls and raises, plus 25 minutes of running and 15 on a bike. Thursday works shoulders, triceps, and abs with presses, extensions and crunches, plus 25 minutes of running. Friday incorporates plyometrics like box jumps and bounds along with 20-30 minutes of high intensity or steady state cardio.

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ValentinIvascu
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114 views8 pages

Workout Routine:: Monday: Legs /Calves/Cardio

The document outlines a 5 day workout routine split between different muscle groups and exercises. Monday focuses on legs and calves with exercises like squats, leg presses, and calf raises, followed by 25 minutes of cardio. Tuesday targets the back with pull-downs and other exercises, along with abdominal work and 30-35 minutes of running. Wednesday is dedicated to chest, biceps, and calves using presses, curls and raises, plus 25 minutes of running and 15 on a bike. Thursday works shoulders, triceps, and abs with presses, extensions and crunches, plus 25 minutes of running. Friday incorporates plyometrics like box jumps and bounds along with 20-30 minutes of high intensity or steady state cardio.

Uploaded by

ValentinIvascu
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
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Workout routine:

Monday: Legs /Calves/Cardio

Leg press 4 sets (15-12-12-10)

Squat with weight 4 sets (15-12-12-10)

Leg extension 3 sets (15-12-10)

Sumo squat 3 sets (15-12-10)

hamstring curl on leg extension machine 4 sets (15-12-10-15)

Bent calf raise 3 x 12

Inner thigh machine 320

Outer thigh machine 3 x 15

Cardio:. run 25 min

Tuesday: Back /Abs/Cardio

Lat pull-down 3 sets (12-10-8 reps)

Close grip pull-down 3 sets (12-10-8 reps)

DB Pull-overs 3 sets (15-12-10)

Crunches 4 sets (30-25-20-15)

Leg raise sets (30-25-20-15)

Knee raise sets (30-25-20-15)

Cardio: run 30-35 min.

Wednesday: Chest/Biceps/Calves + cardio:

Incline chest press 3 sets (15-12-10 reps)

Pec fly with DBs 3 sets (15-12-10 reps)

Pushups to failure 3 sets

EZ Bar curl 3 sets (15-12-10 reps)

Alternating DB curl 3 sets (15-12-10 reps)

Standing calf raise 3 sets (15-12-10 reps)

Cardio: run 25 minutes with 15 minutes on bike

Thursday: Shoulders/Triceps/Abs/Cardio

Shoulder press 4 sets (15-12-12-10)

Side raise 4 sets (15-12-12-10)

Front raise 4 sets (15-12-12-10)

Lying triceps extension 4 sets (15-12-12-10)

Cable underhand triceps extension 4 sets (15-12-12-10)

Triceps extension one hand 3 sets (-12-12-10)

Bicycle crunch 3 x 20

Side crunches 4 sets (25-20-15-15

Side bends 4 sets (25-20-15-15)

Cardio: run 25 min.

Friday: Plyometrics/Cardio

Box squat jumps 3 x 30

Lateral box jumps 3 x 30

Split squat jumps 3 x 30

Tuck jumps 3 x 30

Lateral bounds 3 x 30

Side hops 3 x 30

Squat jump (progressing forward)

20-30 minutes of additional cardio (either HIIT or steady state depending on how your body is feeling)

Saturday:

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