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Workout

The document outlines a 5-day workout split consisting of chest/triceps on Mondays, legs on Tuesdays, back/biceps on Thursdays, shoulders/traps on Fridays, and a superset arm workout. Each day includes 3-4 exercises per muscle group performed for 4 sets of 8-12 reps with increasing weight loads.

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Kerry Wei
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49 views2 pages

Workout

The document outlines a 5-day workout split consisting of chest/triceps on Mondays, legs on Tuesdays, back/biceps on Thursdays, shoulders/traps on Fridays, and a superset arm workout. Each day includes 3-4 exercises per muscle group performed for 4 sets of 8-12 reps with increasing weight loads.

Uploaded by

Kerry Wei
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
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Monday-Chest/Tri

Bench 4/12 - 45/12


Incl Bench 4/10 - 45/10
Decl Bench 4/10 - 45/6
Inc DB Bench 4/10 - 45/8
DB Fly 4/10 - 30/6
Chest fly 4/10- 185/8
Dips 4/Max - 20
Tri Ext 4/10 -165 /10

Tuesday-Legs
Squats 12,10,8,6 - 90
Stiff leg dead lift 12,10,8,6 - 80
Leg press 4/10 - 130/10
Leg Ext 4/10 - 200/10
Leg curls 4/10 - 125/10
Stand calf raise 4/12 - 250/12
Incl squats 4/8 - 125/8

Thursday-Back/Bi
Lat Pulldown 4/10 -135
Bent-over BB row 4/12 -135
Cable Row 4/8 - 130
Seated bi curl 4/10 - 85
Preacher curls 4/10 - 25
Hammer curls 4/8 - 40
Inc Lower Back 4/8 - 135
Seated Arm curls 3/12 - 25
Rev fly 4/10 - 25
Rear delts 4/8 - 130
Friday-Shoulder/trap
Military Press 12,10,8,6 - 90
Alt arm seated DB press 4/10- 45
Shrugs 4/8 -85
Upright row 4/10 - 75
Shoulder fly 4/8 - 25

Superset arms
A1 Stand DB Rev curl 3/6- 50
A2 Hammer Curl 3/6- 50
A3 Ez Bar curl 3/6- 50
B2 Rev Grip Tri Pulldown 3/8- 120
B2 Tri Push down rope 3/8- 120
B1 Tri push down 3/8 - 120

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