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6.abdominal: Weight Weight Weight

This document outlines a workout routine split into separate days focusing on different muscle groups. Day 1 works chest, arms, and back muscles. Day 2 focuses on shoulders, triceps, and back. Day 3 targets legs and abdominals. Exercises listed for each day include mainly free weight dumbbell and barbell exercises performed for 3 sets of 8-12 repetitions, with some compound lower body movements like squats and deadlifts performed for 5 sets of 5 repetitions. Weight amounts are listed for each set of some exercises.

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57 views2 pages

6.abdominal: Weight Weight Weight

This document outlines a workout routine split into separate days focusing on different muscle groups. Day 1 works chest, arms, and back muscles. Day 2 focuses on shoulders, triceps, and back. Day 3 targets legs and abdominals. Exercises listed for each day include mainly free weight dumbbell and barbell exercises performed for 3 sets of 8-12 repetitions, with some compound lower body movements like squats and deadlifts performed for 5 sets of 5 repetitions. Weight amounts are listed for each set of some exercises.

Uploaded by

Anonymous 0HejYVMaMx
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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WEIGHT

1.CHEST/ARMS
DB bench press- 3 sets, 8-12 reps
Incline DB bench press - 3 sets, 8-12 reps
DB flyes- 3 sets, 8-12 reps
Seated curls - 3 sets, 8-12 reps
Hammer curls- 3 sets, 8-12 reps
BB close grip ciurl - 3 sets, 8-12 reps
2.SHOULDERS/TRIS
Seated DB extension- 3 sets, 8-12 reps
Dip/Close handed push up- 3 sets, 8-12 reps
Floor press - 3 sets, 8-12 reps
Military bb press - 3 sets, 8-12 reps
Bent over raise - 3 sets, 8-12 reps
Arnold press- 3 sets, 8-12 reps

Set #1

WEIGHT

Set #2

Set #1

20kg
26kg

Set #1

DB squats - 3 sets, 8-12 reps


DB lunge - 3 sets, 8-12 reps
DB step up- 3 sets, 8-12 reps
DB Straight leg Dead lift- 3 sets, 8-12 reps
DB Single Leg dead lift - 3 sets, 8-12 reps
Romanian Dead lift- 5 sets, 5 reps
Seated Raises - 3 sets, 8-12 reps
Standing Raises - 3 sets, 8-12 reps
Single Leg Raises - 3 sets, 8-12 reps
4.BACK
Bent over row - 3 sets, 8-12 reps
Standing DB row - 3 sets, 8-12 reps
DB pull-over - 3 sets, 8-12 reps
5.SQUATS/DEADS
Sumo 5x5
Clean DL 3x5
Standard Squat 5x5

26kg

Set #1

Set #1&2
30kg
40kg
40kg

Set #2

26kg
26kg

Set #2

28kg

THURSDAY

FRIDAY

SATURDAY

26kg
26kg

Set#3

30kg

Set #3

Set #3&4
40kg
40kg
40kg

Set #5
40kg
40kg
40kg

Stability crunch
Twist Crunch
Bent Knee Raise
WEDNESDAY

Set #3

Set #2

6.Abdominal

TUESDAY

Set #3

8/16kg

3.LEGS

MONDAY

WEIGHT

SUNDAY

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