Scribd
Upload
196 views2 pages

Exercise Routine

This workout plan outlines a 4 day split routine with specific exercises scheduled for each day. Monday focuses on chest and triceps, Tuesday targets back and biceps, Wednesday is a rest day, and Thursday works shoulders and forearms. Friday is dedicated to legs, calves, and glutes. Each exercise lists the number of sets and reps to perform. The plan provides a full body routine with rest days to allow for recovery between intense weight training sessions.

Uploaded by

brar352
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
196 views2 pages

Exercise Routine

This workout plan outlines a 4 day split routine with specific exercises scheduled for each day. Monday focuses on chest and triceps, Tuesday targets back and biceps, Wednesday is a rest day, and Thursday works shoulders and forearms. Friday is dedicated to legs, calves, and glutes. Each exercise lists the number of sets and reps to perform. The plan provides a full body routine with rest days to allow for recovery between intense weight training sessions.

Uploaded by

brar352
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
You are on page 1/ 2

Monday - Chest and Triceps

Chest

Exercise Sets Reps

Barbell Bench Press 4 10, 8, 8, 6

Incline Bench Press 3 8, 8, 6

Decline Bench Press 3 8, 8, 6

Dumbbell Flys 2 10

Dumbbell Pullover 2 8

Triceps

Exercise Sets Reps

Tricep Extension 4 10, 8, 8, 6 adding weight

Tricep Dip 3 10

Tricep Bench Dip 3 8

Tuesday - Back and Biceps

Back

Exercise Sets Reps


Chin Up 2 8

One Arm Dumbbell


3 8
Row

Seated Row 2 8

Bent Over Barbell Row 2 8

Lat Pull Down 3 10, 10, 8

Biceps

Exercise Sets Reps


Standing Barbell Curl 3 8, 8, 6

Close Grip Preacher


3 8, 8, 6
Curl

Incline Dumbbell Curl 2 12-14


Concentration Curl 2 10

WEDNESDAY - REST DAY Thursday - Shoulders and Forearms

Shoulders

Exercise Sets Reps


Machine Shoulder Press 3 10

Dumbbell Reverse Fly 3 8-10

Military Press 4 10

Dumbbell Lateral Raise 2 10

Dumbbell Shrugs 2 10

Upright Row 2 10

Forearms

Exercise Sets Reps


Standing Wrist Curl 4 10

Barbell Wrist Curl 4 10

Friday - legs

Legs

Exercise Sets Reps


Squat 5 10, 8, 8, 6, 4

Leg Extension 3 12

Leg Curl 3 12

Calves

Exercise Sets Reps


Standing Calf Raise 4 12

Seated calf Raise 2 12

You might also like