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    Workout Plan: Schedule

    Uploaded by

    Sarthak Kapoor
    This workout plan outlines a 5 day per week schedule that focuses on different muscle groups each day. Monday and Thursday target back and biceps, Tuesday focuses on legs and shoulders, Wednesday is for triceps and core, Friday combines functional exercises and more core work, and Saturday finishes with triceps and shoulders again. Each muscle group lists 7-14 targeted exercises to be completed in 3 sets with decreasing repetitions. Ab exercises are all done for 3 sets to failure.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Workout Plan: Schedule

    Uploaded by

    Sarthak Kapoor
    381 views4 pages
    This workout plan outlines a 5 day per week schedule that focuses on different muscle groups each day. Monday and Thursday target back and biceps, Tuesday focuses on legs and shoulders, Wednesday is for triceps and core, Friday combines functional exercises and more core work, and Saturday finishes with triceps and shoulders again. Each muscle group lists 7-14 targeted exercises to be completed in 3 sets with decreasing repetitions. Ab exercises are all done for 3 sets to failure.

    Original Description:

    4 week no chest workout plan

    Original Title

    Workout Plan

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    © © All Rights Reserved

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    This workout plan outlines a 5 day per week schedule that focuses on different muscle groups each day. Monday and Thursday target back and biceps, Tuesday focuses on legs and shoulders, Wednesday is for triceps and core, Friday combines functional exercises and more core work, and Saturday finishes with triceps and shoulders again. Each muscle group lists 7-14 targeted exercises to be completed in 3 sets with decreasing repetitions. Ab exercises are all done for 3 sets to failure.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    381 views4 pages

    Workout Plan: Schedule

    Uploaded by

    Sarthak Kapoor
    This workout plan outlines a 5 day per week schedule that focuses on different muscle groups each day. Monday and Thursday target back and biceps, Tuesday focuses on legs and shoulders, Wednesday is for triceps and core, Friday combines functional exercises and more core work, and Saturday finishes with triceps and shoulders again. Each muscle group lists 7-14 targeted exercises to be completed in 3 sets with decreasing repetitions. Ab exercises are all done for 3 sets to failure.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    Workout Plan 

     
    Schedule 
    Monday:  Back & Biceps 
    Tuesday:  Legs & Shoulders 
    Wednesday:  Triceps & Full Abs (Upper, Lower & Oblique) 
    Thursday:  Back & Biceps 
    Friday:   Functional & Full Abs (Upper, Lower & Oblique) 
    Saturday:  Triceps & Shoulders 
     
    Monday & Thursday (Back & Biceps) 
    Back 
    1. Deadlifts      (10‐5‐3) 
    2. Free/Supported Pull ups  (3x Failure) 
    3. Lat Pulldown      (15‐12‐8) 
    4. Seated Rowing    (15‐12‐8) 
    5. Db. Pullover/Face Pulls  (15‐12‐8) 
    6. V‐bar/ Bent Bar rowing  (13‐10‐8) 
    7. Reverse Crossover    (15‐13‐10) 
    8. Shrugs       (12‐10‐8) 
    9. Lower Back extension   (15‐13‐10) 
    Biceps 
    1. Db Curl        (15‐12‐8) 
    2. Bb Curl         (15‐12‐8) 
    3. Incl. Db Curl        (15‐13‐10) 
    4. Concentration/OvH. Cable Curl  (15‐13‐10) 
    5. Db Hammer Curl      (12‐10‐8) 
    6. Reverse grip cable curl    (15‐13‐10) 
     
     
     
     
     
       
    Tuesday (Legs & Shoulders)   
    Legs  Shoulders 
    1. Stiff Leg Deadlifts    (10‐7‐5)  1. Rotater cuff Cable/Db   (15‐13‐10) 
    2. Squats/Jump Squats    (25‐20‐15)  2. OvH. Press Db/Bb    (12‐8‐5) 
    3. Sand/Kettlebell Lunges  (20‐17‐15)  3. Side/Lateral Raises    (15‐12‐8) 
    4. Leg Press      (15‐12‐8)  4. Front Raises Db/Bb    (15‐12‐8) 
    5. Leg Curls      (15‐12‐10)  5. Arnold Press/ Db Circles  (15‐12‐10) 
    6. Leg Extensions     (12‐10‐8)  6. Rear Deltoid Machine   (15‐13‐10) 
    7. Calf Raises      (15‐13‐10)  7. Bent Db Deltoid Raise   (15‐13‐10) 
     
     
    Wednesday:  Triceps & Full Abs (Upper, Lower 
     
    & Oblique) 
     
    Triceps 
     
    1. Db Overhead Extension  (15‐12‐8) 
    2. Single Arm Db Overhead Extension   
    3. Skullcrusher      (15‐13‐10) 
     
    4. Pushdown bar     (15‐12‐8) 
    5. Pushdown rope    (15‐13‐10)   
    6. Kickbacks      (15‐13‐10) 
     
    7. Reverse Dips      (15‐12‐8) 
     
     
     
    Full Abs      (3x failure) 
     
    1. Hanging Leg raises 
    2. Hanging Cross Leg raises    
    3. Basic Crunches 
     
    4. Toe Touch Crunches 
    5. Floor Leg Raises   
    6. Oblique Crunches 
     
    7. X Crunches 
    8. Air Bike   
    9. Hand + Leg Raises 
     
    10. Leg Scissors 
    11. Russian Twists   
    12. Side Jacknife 
     
    13. Db Side Bends 
    14. Plank   
    15. Side Plank 
     
     
     
     
     
     
     
     
     
     
    Friday: Functional & Full Abs (Upper, Lower & Oblique) 
     
    Functional      (3x failure) 
    1. Pull Ups 
    2. Wide grip Push ups 
    3. Normal Push ups 
    4. Dips 
    5. Battle rope 
    6. Rope climb 
    7. Kick boxing 
     
    Full Abs      (3x failure) 
    1. Hanging Leg raises 
    2. Hanging Cross Leg raises  
    3. Basic Crunches 
    4. Toe Touch Crunches 
    5. Floor Leg Raises 
    6. Oblique Crunches 
    7. X Crunches 
    8. Air Bike 
    9. Hand + Leg Raises 
    10. Leg Scissors 
    11. Russian Twists 
    12. Side Jacknife 
    13. Db Side Bends 
    14. Plank 
    15. Side Plank 
     
     
     
     
     
     
     
    Saturday: Triceps & Shoulders 
    Shoulders 
    8. Rotater cuff Cable/Db   (15‐13‐10) 
    9. OvH. Press Db/Bb    (12‐8‐5) 
    10. Side/Lateral Raises    (15‐12‐8) 
    11. Front Raises Db/Bb    (15‐12‐8) 
    12. Arnold Press/ Db Circles  (15‐12‐10) 
    13. Rear Deltoid Machine   (15‐13‐10) 
    14. Bent Db Deltoid Raise   (15‐13‐10) 
    Triceps 
    1. Db Overhead Extension 
    2. Single Arm Db Overhead Extension 
    3. Skullcrusher 
    4. Pushdown bar 
    5. Pushdown rope 
    6. Kickbacks 
    7. Reverse Dips 
     

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