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Workout PocketMod

This document outlines a 4 day weekly workout routine split between different muscle groups each day: back and biceps on Sunday; chest and triceps on Monday; legs and shoulders on Tuesday; and cardio on Wednesday. It includes exercises like pull ups, bench press, squats, and abdominal crunches along with sets, reps and weight goals to track progress. The routine repeats each week with a focus on different muscle groups each day and includes cardio sessions.

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400 views1 page

Workout PocketMod

This document outlines a 4 day weekly workout routine split between different muscle groups each day: back and biceps on Sunday; chest and triceps on Monday; legs and shoulders on Tuesday; and cardio on Wednesday. It includes exercises like pull ups, bench press, squats, and abdominal crunches along with sets, reps and weight goals to track progress. The routine repeats each week with a focus on different muscle groups each day and includes cardio sessions.

Uploaded by

api-26391823
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 DOC, PDF, TXT or read online on Scribd
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Sunday – Back and Bis Monday - Chest and Tris Tues - Legs & Shoulders Wednesday - Cardio

Cardio: mins / cals Cardio: mins / cals Cardio: mins / cals Cardio: mins / cals
Pull ups – to 50: _______ Flat Bench: ______#/_______/____ Barbell Squats: ______#/_______/____ Abdominal Crunch: ______#/_______/____
One arm rows : ______#/_______/____ Incline Bench: ______#/_______/____ Alternating Lunges: ______#/_______/____ Torso Rotation: ______#/_______/____
Close grip pulldowns: ______#/_______/____ Dumbbell Flat Bench: ______#/_______/____ Leg Press : ______#/_______/____ Bosu Ball: _____
Seated rows: ______#/_______/____ Dumbbell Flies: ______#/_______/____ Leg Extensions: ______#/_______/____ Hyperextension: _____
Push Ups: ______ Stiff Leg Drop Lifts: ______#/_______/____ Back Extension: ______#/_______/____
Twenty ones- biceps: ______# Halfway Squats: ______#/_______/____ ___________________: ______#/_______/____
Isolated bicep curls: ______#/_______/____ Overhead Extensions: ______#/_______/____ Inner Thigh Squeeze: ______#/_______/____ ___________________: ______#/_______/____
Seated Dips: ______#/_______/____ Outer Thigh Press: ______#/_______/____ ___________________: ______#/_______/____
Abdominal Crunch: ______#/_______/____ Rope Pulldowns: ______#/_______/____ ___________________: ______#/_______/____
Torso Rotation: ______#/_______/____ Barbell Press: ______#/_______/____ ___________________: ______#/_______/____
Bosu Ball: _____ Abdominal Crunch: ______#/_______/____ Dumbbell Presses: ______#/_______/____ ___________________: ______#/_______/____
Hyperextension: _____ Torso Rotation: ______#/_______/____ Side Lateral Raise : ______#/_______/____ ___________________: ______#/_______/____
Back Extension: ______#/_______/____ Bosu Ball: _____ Front Lateral Raise: ______#/_______/____ ___________________: ______#/_______/____
___________________: ______#/_______/____ Hyperextension: _____ ___________________: ______#/_______/____
___________________: ______#/_______/____ Back Extension: ______#/_______/____ Abdominal Crunch: ______#/_______/____ ___________________: ______#/_______/____
___________________: ______#/_______/____ ___________________: ______#/_______/____ Torso Rotation: ______#/_______/____ ___________________: ______#/_______/____
___________________: ______#/_______/____ ___________________: ______#/_______/____ Bosu Ball: _____ ___________________: ______#/_______/____
___________________: ______#/_______/____ ___________________: ______#/_______/____ Hyperextension: _____ ___________________: ______#/_______/____
___________________: ______#/_______/____ ___________________: ______#/_______/____ Back Extension: ______#/_______/____ ___________________: ______#/_______/____
___________________: ______#/_______/____ ___________________: ______#/_______/____ ___________________: ______#/_______/____ ___________________: ______#/_______/____
___________________: ______#/_______/____ ___________________: ______#/_______/____ ___________________: ______#/_______/____ ___________________: ______#/_______/____
___________________: ______#/_______/____ ___________________: ______#/_______/____ ___________________: ______#/_______/____ ___________________: ______#/_______/____
Workout Log Goals:___________
Saturday - Chest and Legs cals Cardio
Friday -mins
Cardio:
cals / mins / Thursday - Back, Bis, & Tris
Cardio: cals

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