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Scott Upper-Body Workout Routine: W/R W/R W/R W/R W/R W/R W/R W/R W/R W/R W/R W/R

The document outlines a full-body workout routine that includes exercises for the upper body, abs, lower body, and specific muscle groups. It recommends doing two exercises per muscle group with decreasing reps of 10, 8, and 6 for the first exercise, and 15 reps for 3 sets for the second exercise. The workout is designed to be done twice a week for the upper body and once a week for the lower body, and continued for one month, after which the specific exercises within each muscle group should be changed. Proper form and adjusting weights based on ability to complete reps is emphasized.

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Haley Pacheco
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147 views10 pages

Scott Upper-Body Workout Routine: W/R W/R W/R W/R W/R W/R W/R W/R W/R W/R W/R W/R

The document outlines a full-body workout routine that includes exercises for the upper body, abs, lower body, and specific muscle groups. It recommends doing two exercises per muscle group with decreasing reps of 10, 8, and 6 for the first exercise, and 15 reps for 3 sets for the second exercise. The workout is designed to be done twice a week for the upper body and once a week for the lower body, and continued for one month, after which the specific exercises within each muscle group should be changed. Proper form and adjusting weights based on ability to complete reps is emphasized.

Uploaded by

Haley Pacheco
Copyright
© Attribution Non-Commercial (BY-NC)
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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Scott

Day: Area Excersize


W\R W\R W\R W\R W\R W\R W\R W\R

Upper-Body Workout Routine

W\R

W\R

W\R

W\R

Abs

Forearms

Triceps

Biceps

Shoulders

Back

Chest

orkout Routine

W\R

W\R

W\R

W\R

W\R

W\R

W\R

W\R

W\R

W\R

W\R

W\R

Lower-Body Workout Routine


Day: Area Excersize
W/R W/R W/R W/R W/R W/R W/R W/R W/R W/R W/R W/R

Abs

Calves

Hamstrings

Thighs

W/R

W/R

W/R

W/R

W/R

W/R

W/R

W/R

W/R

W/R

W/R

W/R

Do two excersizes per muscle group. The first excerise within muscle group w/ reps of 10/8/6. Ex. Start at 150 lbs(10 then do 170 lbs (6 reps). The last rep you SHOULD be able to do exactly 6 times, no more no less (if so adjust weight accordin

The second excerise within muscle group w/ reps of 15/5/15. Ex. Use 100 lbs (15 reps) 3 times! You want to be able to do the SAME weight for 15 reps on the last set (no more no less) is not then adjust weight accordingly

Do these excercises twice a week (both upper and lower body, however on separate days) for one month. Change all the exc OR in my case, I do upper body twice a week. Lower once a week b/c of schedule conflicts. Do this workout and you wil defin if you have any questions, contact me at [email protected]

KEY:

w=weight r= reps done

s of 10/8/6. Ex. Start at 150 lbs(10 reps) then 160 lbs(8 reps) o less (if so adjust weight accordingly next time)

mes! ot then adjust weight accordingly next time)

for one month. Change all the excercises within groups Do this workout and you wil definitly see results!

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