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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.

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siddharthpandey3009
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26 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
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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

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