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Workout

The document outlines a 4 day workout routine, with each day focusing on different muscle groups. Day 1 works back and biceps, Day 2 focuses on chest and triceps, Day 3 targets shoulders and abs, and Day 4 works legs and includes 30 minutes of cardio. Each workout lists the exercises and includes space to track sets, reps, weight, and dates for each exercise.

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90 views6 pages

Workout

The document outlines a 4 day workout routine, with each day focusing on different muscle groups. Day 1 works back and biceps, Day 2 focuses on chest and triceps, Day 3 targets shoulders and abs, and Day 4 works legs and includes 30 minutes of cardio. Each workout lists the exercises and includes space to track sets, reps, weight, and dates for each exercise.

Uploaded by

api-389190950
Copyright
© © All Rights Reserved
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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Set/reps/weight Set 1 Set2 Set 3 Set 4 Set 1 Set2 Set 3 Set 4

Date Date Date

Exercises
Day 1:Back &
Biceps
pull Ups

Bicep Curls

Seated Rows

Preacher Curls

Cable Pushdowns
Dead lift

Hammer Curls

Day 2:Chest &


Triceps Date Date

Bench press

Incline Dumbell
press
Pec deck

Tricep Pushdowns

Overhead
Exensions

Skull crushers

Day 3:Shouder
& Abs Date Date
seated military
press

shoulder shrugs

Rear Delts

lateral Raises
Crunches

Knee touches

Leg rasies

Date Date

Day 4:legs &


Cardio Set 1 Set2 Set 3 Set 4 Set 1 Set2 Set 3 Set 4
leg Press
Leg Curls

Leg Extension
Squats

Calf Raises
Lunges

30 minute
treadmill/bike
Set 1 Set2 Set 3 Set 4 Set 1 Set2 Set 3 Set 4 Set 1 Set2
Date Date Date

Date Date Date

Date Date Date


Date Date Date

Set 1 Set2 Set 3 Set 4 Set 1 Set2 Set 3 Set 4 Set 1 Set2
Set 3 Set 4
Set 3 Set 4

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