Scribd
Upload
57 views1 page

Unfiled Notes

This document contains a weekly workout schedule split into different days focusing on different muscle groups. It includes a chest/triceps, back/biceps, shoulders workout for Monday, Wednesday and Friday. Tuesday focuses on shoulders, neck, and legs. Thursday works quads, hams and calves. The document also lists specific exercises for each muscle group workout.

Uploaded by

kcsipl
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 PDF, TXT or read online on Scribd
57 views1 page

Unfiled Notes

This document contains a weekly workout schedule split into different days focusing on different muscle groups. It includes a chest/triceps, back/biceps, shoulders workout for Monday, Wednesday and Friday. Tuesday focuses on shoulders, neck, and legs. Thursday works quads, hams and calves. The document also lists specific exercises for each muscle group workout.

Uploaded by

kcsipl
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 PDF, TXT or read online on Scribd
You are on page 1/ 1

Tuesday, May 31, 2011

10:47 AM

1 Chest Triceps Morning Evening


2 Back Biceps Mon Chest Full
3 Shoulders Neck Triceps Cardio

4 Legs Abs Tue Shoulders S/Cardio


Neck Abs
Wed Back Full
Biceps Cardio
Thu Quads S/Cardio
Hams/Calves Abs
Fri Chest Full
Triceps Cardio
Sat Shoulders -
Neck

CHEST / TRICEPS BACK/BICEPS SHOULDERS


1. Bench Press 1. Cable Rows 1. Seated Dumbbell Press
2. Dumbbell Flyes 2. Upright Row 2. Seated Military Press
3. Dip Machine 3. Lat Pull-down 3. Lateral Dumbbell Raise
4. Butterfly Machine 4. Back Extension- Roman Chair 4. Front Plate Raise
5. Dumbbell Shrugs
5. Cable Pushdown 5. Neck
6. French Press 6. Hammer Curl
7. Dumbbell Kickbacks 7. Barbell Curl

QUADS / HAMS / CALVES FULL CARDIO SIMPLE RUN


1. Squats 1. Cycling 1. Jump Rope
2. Leg Extensions 2. Full Stretch 2. Step Up
3. Lunges 3. 5mins Treadmill 3. 10mins Treadmill
4. Hack Squats 4. Jump Rope
5. Machine Squats 5. Step Up 4. Crunches
6. 15mins Treadmill 5. Side Rotation
6. Leg Curls 7. Machine 1 6. Planck
7. Seated Calf Raise 8. Machine 2

Unfiled Notes Page 1

You might also like