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May Workout Split

The document outlines a weekly workout plan with exercises grouped by muscle groups and includes warmups and main workouts for Monday focusing on glutes and hamstrings, Tuesday on back, biceps and traps, Wednesday on quads and calves, Thursday on chest, shoulders and triceps, and Friday again on glutes and hamstrings. Saturday has options for chest, shoulders and triceps or back.

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Aishwarya
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62 views2 pages

May Workout Split

The document outlines a weekly workout plan with exercises grouped by muscle groups and includes warmups and main workouts for Monday focusing on glutes and hamstrings, Tuesday on back, biceps and traps, Wednesday on quads and calves, Thursday on chest, shoulders and triceps, and Friday again on glutes and hamstrings. Saturday has options for chest, shoulders and triceps or back.

Uploaded by

Aishwarya
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PDF, TXT or read online on Scribd
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Monday - Glutes and Hammies

Warmup:
1. 1Neck, Hand Rotations
2. Hip Rotations
3. Glute Bridges
4. Donkey Kickbacks
5. Reverse lunges - 12 each leg
6. Banded squats - 25 * 3
7. Leg swings

Workout:
1. Sumo Deadlift
2. Barbell Squats
3. Hip Thrust
4. Lean forward Lunges
5. RDL
6. Leg Curling
7. Good Morning

Tuesday - Back, Bicep and Traps

Warmup:
1. Neck, Hand, Hip Rotation
2. Cat - Cow Mobility
3. Toe Touch - 10
4. Side Touch - 10

Workout:
1. Deadlifts
2. Pull ups
3. Lat pulldown
4. Close and Reverse
5. Bent over row
6. Single hand dumbbell row
7. Dumbbell Curls / Barbell curls
8. Hammer Curls
9. Shrugs

Wednesday - Quads and Calves

Warmup:
1. Neck,Hand,Hip Rotations
2. Squats
3. Leg Swings - Lateral and Forward

Workout

1. Elevated heel gobletSquats


2. Barbell squats
3. Leg press
4. Leg Extension
5. Front barbell squats
6. Smith Machine Lunges
7. Calf Raises

Thursday - CST

Warmup:

1. Neck,hand,hip rotation
2. Banded push up

Workout:

1. Barbell upright row


2. Dumbbell overhead press
3. Front to side raises
4. Face pull
5. Chest press
6. Cable crossover
7. Chest flies
8. Pec Deck machine
9. Bar Tricep pushdown
10. Overhead Triceps Extensions
11. Tricep dips

Friday - Glutes and Hammies

Saturday - CST or Back

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