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Text 6

The document outlines a weekly workout routine focusing on different muscle groups each day, including chest, shoulders, triceps, back, biceps, and legs. Each day consists of specific exercises with set and rep guidelines, emphasizing both strength training and abs. Additionally, it includes a daily cardio session of 30 minutes.

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40 views1 page

Text 6

The document outlines a weekly workout routine focusing on different muscle groups each day, including chest, shoulders, triceps, back, biceps, and legs. Each day consists of specific exercises with set and rep guidelines, emphasizing both strength training and abs. Additionally, it includes a daily cardio session of 30 minutes.

Uploaded by

souravchowhan3
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as TXT, PDF, TXT or read online on Scribd
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Monday - chest shoulders and triceps

CHEST
exercise 1 - Flat bench dumbell press 3 set 12 reps
exercise 2- incline machine 3 set 12 reps exercise 3- seated cable flies 3 set 12
reps each

SHOULDERS
exercise - Side lateral raises 4 sets till failure

Triceps -
Cable rope push down 3 sets till failure

Tuesday -Back (lats focused )


exercise 1- Neutral grip lat pull down 4 sets 12-15 reps
exercise 2- seated rows with neutral grip 4 sets
12-15 reps
exercise 3- Pull over 3 sets till failure exercise 4- lats stretch 2 sets till
failure

BICEPS -
Preacher curls 4 sets till failure

WEDNESDAY- Legs
exercise 1- hamstrings 4 sets 15 reps exercise 2- Leg press 4 sets 12-15 reps each
exercise 3- leg extension 3 sets 15 reps each exercise 4- RDL 3 sets 15 reps each
ABS
weighted leg raises 4 sets till failure

THURSDAY - Shoulders
exercise 1- Dumbell overhead press 3 set 12 -15 reps
exercise 2- rear delts 3 set 12-15 reps exercise 3 - side lateral raises sets 12-15
reps
exercise 4- shrugs 3 sets 15 reps each

Friday - Chest and triceps


exercise 1- incline dumbell press 3 sets 10-12 reps
exercise 2- Cable flies 3 sets till failure

TRICEPS
exercise 1- v bar push down 3 sets 15 reps each
exercise 2- straight bar over head extension 3 sets
15 reps each
exercise 3- rope kick back 3 sets 15 reps each

Saturday- Back and biceps


back (upper back focused)
exercise 1- lats pull down 3 sets 10-12 reps.
exercise 2- Seated rows with wide grip 4 sets 10-12 reps each.

BICEPS
exercise 1- Preacher curls 3 sets 10-15 reps exercise 2- Hammer curls 3 sets 10-15
reps exercise 3 - incline bench 3 sets 10-15 reps
abs - weighted leg raises 4 sets till failure

Every day cardio 30 min

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