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Harjeet: Monday Chest and Back

This document outlines a 4-week workout plan for Harjeet divided into separate days targeting different muscle groups: - Monday focuses on chest and back exercises like deadlifts, barbell presses, and rows. - Tuesday works quads and hams with exercises like squats, leg curls, and bulgarian split squats. - Wednesday targets abs and calves with crunches, planks, and calf raises. - Thursday works shoulders and traps with cleans, presses, and shrugs. - Friday is dedicated to biceps and triceps with exercises like close grip presses, curls, and zottman curls. Rep ranges and sets decrease each week to challenge

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Neetu Kang
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161 views2 pages

Harjeet: Monday Chest and Back

This document outlines a 4-week workout plan for Harjeet divided into separate days targeting different muscle groups: - Monday focuses on chest and back exercises like deadlifts, barbell presses, and rows. - Tuesday works quads and hams with exercises like squats, leg curls, and bulgarian split squats. - Wednesday targets abs and calves with crunches, planks, and calf raises. - Thursday works shoulders and traps with cleans, presses, and shrugs. - Friday is dedicated to biceps and triceps with exercises like close grip presses, curls, and zottman curls. Rep ranges and sets decrease each week to challenge

Uploaded by

Neetu Kang
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as DOCX, PDF, TXT or read online on Scribd
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HARJEET

MONDAY CHEST AND BACK


EXERCISE SETS WEEK 1 WEEK 2 WEEK 3 WEEK 4
DEADLIFT 3 5 4 3 1
INCLINE BARBELL PRESS 3 12-15 9-11 6-8 3-5
T.BAR ROWS 3 12-15 9-11 6-8 3-5
FLAT BENCH PRESS 3 12-15 9-11 6-8 3-5
CLOSE GRIP PULL DOWN SUPER 3 12-15 9-11 6-8 3-5
CABLE CROSS OVER SET 3 12-15 9-11 6-8 3-5
SEATED ROW WIDE GRIP SUPER 3 12-15 9-11 6-8 3-5
FLAT DB FLY SET 3 12-15 9-11 6-8 3-5

TUESDAY QUADS + HAMS


EXERCISE SETS WEEK 1 WEEK 2 WEEK 3 WEEK 4
STIFF DB DEAD 3 12-15 9-11 6-8 3-5
SUMO STANCE DEADLIFT 3 12-15 9-11 6-8 3-5
LEG CURL 3 12-15 9-11 6-8 3-5
SQUATS 3 5 4 3 1
BULGARIAN SPLIT SQUATS 3 12-15 9-11 6-8 3-5
LEG EXT 3 12-15 9-11 6-8 3-5

WEDNESDAY ABS + CALVES


EXERCISE SETS WEEK 1 WEEK 2 WEEK 3 WEEK 4
CABLE CRUNCH 3 12-15 9-11 6-8 3-5
CAPTAINS CHAIR HIP UPS 3 25-30 20-25 15-20 10-15
REVERSE CRUNCH GAINT 3 25-30 20-25 15-20 10-15
HYPER TWIST SET 3 12-15 9-11 6-8 3-5
PLANK 3 I MIN I MIN I MIN I MIN

STANDING CALF RAISE 4 25-30 20-25 15-20 10-15


SEATED CALF RAISE 4 25-30 20-25 15-20 10-15

THURSDAY DELTS AND TRAPS


EXERCISE SETS WEEK 1 WEEK 2 WEEK 3 WEEK 4
CLEAN PRESS 4 12,10,5,5 12,10,5,5 12,10,5,5 12,10,5,5
DB PRESS 4 12-15 9-11 6-8 3-5
LATERAL RAISES P.WAY 3 12-15 9-11 6-8 3-5
ONE ARM FACE PULL SEATED 3 12-15 9-11 6-8 3-5
REVERSE FLY 3 12-15 9-11 6-8 3-5
BAR SHRUGS BEHIND SMITH 4 12-15 9-11 6-8 3-5
FRONT BAR HOLD SHRUGS 4 12-15 9-11 6-8 3-5
HARJEET

FRIDAY GUNS
EXERCISE SETS TEMPO REPS REST
EZ BAR CLOSE GRIP FORE HEAD 3110 8 0
EXT
GAINT 3
CLOSE GRIP BENCH PRESS
SET 3110 5/6 0
EZ BAR CLOSE GRIP FORE HEAD 3110 5/6 120 SEC
EXT
EZ BAR REVERSE CLOSE GRIP 5110 8 0
CURL
GAINT 3
ZOTTMAN CURL ,SEATED
SET 4020 5/6 0
EZ BAR REVERSE CLOSE GRIP 5110 5/6 120
CURL
REPEAT THIS ARM PLAN FOR 4 WEEKS

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