Scribd
Upload
45 views1 page

1 Week Workout

1

Uploaded by

jeetparmar369
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
45 views1 page

1 Week Workout

1

Uploaded by

jeetparmar369
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
You are on page 1/ 1

Day 1 and 4: Back and Biceps Day 2,4 and 6 Abs

• Back Exercise 1. Crunches


1. Barbell Rowing 2. Leg Raises
2. Machine Let Pull Down 3. Sitting Twists
3. Cable Setting Rowing 4. Toe Taps
4. Overhead pull Down 5. Plank
5. Cable Stiff Arm Rowing
Day 1,3 and 5 Forearm
• Biceps Exercise
1. Barbell or Dumbbell Bicep Curl 1. Bench Barbell Wrist Curl
2. Machine Bicep Curl 2. Reverse Grip Barbell
3. Seated Incline Dumbbell Bicep Curl 3. Behind the Back Barbell Wrist Curl
4. Cable Hammer Curl 4. Parallel Pause Wrist Twist
5. Dumbbell Concentration Curl

Day 2 and 5: Chest and Triceps

• Chest Exercise
1. Barbell or Dumbbell Incline Chest Press
2. Barbell or Dumbbell Bench Press
3. Machine Chest Fly
4. Decline Chest Press
5. Cable Chest Fly
• Triceps Exercise
1. Barbell Skull Crushers
2. Dumbbell French Press
3. Cable Pully Push
4. Dumbbell Kickback
5. Bench Dips

Day 3 and 6 Legs and Shoulder

• Legs Exercise
1. Squat
2. Machine Leg Extensions
3. Machine Leg Curls
4. Calf raises
• Shoulder Exercise
1. Barbell or Dumbbell Shoulder Press
2. Dumbbell Lateral Raise
3. Dumbbell Front Raise
4. Cable Face Pully
5. Upright Row
6. Dumbbell Rear Delt Fly

You might also like