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Workout Program

The document outlines a 3 day workout program that focuses on different muscle groups each day. Day 1 works biceps, triceps, and abs. Day 2 targets back and shoulders. Day 3 works chest and legs. Each muscle group lists 3 exercises to be performed for 3 sets of 8-12 repetitions, except where noted.

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alpyildir86
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167 views1 page

Workout Program

The document outlines a 3 day workout program that focuses on different muscle groups each day. Day 1 works biceps, triceps, and abs. Day 2 targets back and shoulders. Day 3 works chest and legs. Each muscle group lists 3 exercises to be performed for 3 sets of 8-12 repetitions, except where noted.

Uploaded by

alpyildir86
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 DOCX, PDF, TXT or read online on Scribd
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WORKOUT PROGRAM DAY 1 BICEPS + TRICEPS + ABS DAY 2 BACK + SHOULDERS DAY 3 CHEST + LEGS BICEPS BARBELL PREACHER

HER CURLS 3 X 8-12 NAUTILUS CURLS 3 X 8-12 STANDING CABLE HAMMER CURLS 3 X 8-12 TRICEPS DECLINE EZ BAR TRICEPS EXTENSION 3 X 8-12 CABLE ROPE OVERHEAD TRICEPS EXTENTION 3 X 8-12 TRICEPS DUMBBELL KICKBACK 3 X 12 ABS DECLINE SIT UPS 3 X 8-12 HANGING LEG RAISES 3 X 10-12 TORSO ROTATION 3 X 8-12 BACK BENT OVER BARBELL ROWS 3 X 6-8 V-BAR PULLDOWN 3 X 12 BARBELL SHRUGS 3 X 6-8 HYPEREXTENTIONS 3 X 12 SHOULDERS SEATED BARBELL MILITARY PRESS 3 X 6 ONE ARM SIDE LATERALS 3 X 12 FRONT PLATE RAISE 3 X 12 LYING REAR DELT RAISE 3 X 15 CHEST SMITH MACHINE INCLINE BENCH PRESS 3 X 8-12 DECLINE DUMBBELL PRESS 3 X 8-12 DUMBBELL PRESS 3 X 8-12 DIPS (CHEST) 3 X 8-12 LEGS BARBELL FULL SQUATS 4 X 4-6 LEG EXTENTIONS 3 X 15 SEATED CALF RAISES (MACHINE) 4 X 20

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