Scribd Logo
Upload

Welcome to Scribd!

  • 1K views

    Greek God Body Workout 2 PDF

    Uploaded by

    d.papalazov
    This workout plan follows a Greek god body theme and focuses on different muscle groups each day of the week. Mondays, Wednesdays and Fridays include an hour of cardio on the treadmill with abdominal exercises. Tuesdays and Saturdays target legs through weightlifting exercises. Wednesdays focus on abs, Thursdays on arms, and Fridays repeat the Monday workout. Each day includes 1-2 hours of weightlifting exercises for the targeted muscle groups. Sundays provide rest. The plan aims to sculpt a fit physique inspired by Greek statues through varied full-body workouts 6 days a week.

    Copyright:

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

    Greek God Body Workout 2 PDF

    Uploaded by

    d.papalazov
    1K views3 pages
    This workout plan follows a Greek god body theme and focuses on different muscle groups each day of the week. Mondays, Wednesdays and Fridays include an hour of cardio on the treadmill with abdominal exercises. Tuesdays and Saturdays target legs through weightlifting exercises. Wednesdays focus on abs, Thursdays on arms, and Fridays repeat the Monday workout. Each day includes 1-2 hours of weightlifting exercises for the targeted muscle groups. Sundays provide rest. The plan aims to sculpt a fit physique inspired by Greek statues through varied full-body workouts 6 days a week.

    Original Title

    Greek God Body Workout 2.pdf

    Copyright

    © © All Rights Reserved

    Available Formats

    PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    This workout plan follows a Greek god body theme and focuses on different muscle groups each day of the week. Mondays, Wednesdays and Fridays include an hour of cardio on the treadmill with abdominal exercises. Tuesdays and Saturdays target legs through weightlifting exercises. Wednesdays focus on abs, Thursdays on arms, and Fridays repeat the Monday workout. Each day includes 1-2 hours of weightlifting exercises for the targeted muscle groups. Sundays provide rest. The plan aims to sculpt a fit physique inspired by Greek statues through varied full-body workouts 6 days a week.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    1K views3 pages

    Greek God Body Workout 2 PDF

    Uploaded by

    d.papalazov
    This workout plan follows a Greek god body theme and focuses on different muscle groups each day of the week. Mondays, Wednesdays and Fridays include an hour of cardio on the treadmill with abdominal exercises. Tuesdays and Saturdays target legs through weightlifting exercises. Wednesdays focus on abs, Thursdays on arms, and Fridays repeat the Monday workout. Each day includes 1-2 hours of weightlifting exercises for the targeted muscle groups. Sundays provide rest. The plan aims to sculpt a fit physique inspired by Greek statues through varied full-body workouts 6 days a week.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 3
    At a glance
    Powered by AI
    The document outlines a weekly workout plan that focuses on different muscle groups each day and includes both weight lifting and cardio exercises, with an emphasis on high-intensity interval training.

    The plan targets chest/shoulders on Mondays, legs on Tuesdays, abs on Wednesdays, arms on Thursdays, chest/shoulders on Fridays, and legs on Saturdays, with Sundays designated as a rest day.

    Cardio exercises included are treadmill work at an incline with interval training, lateral shuffles, and jump intervals. High intensity interval training is emphasized by increasing the heart rate during treadmill intervals.

    Greek God Body Workout

    Monday:
    • 1 hour cardio on Treadmill (at 2% Incline) with Abs Intervals
    1. Do 20 minutes on Treadmill (at 2% Incline). After 10 minutes, make sure your heart
    rate is at 150 BPM.
    2. After 20 minutes, stop and do these three core abs exercises:
    o Accordion Crunches
    o Side Bridges
    o Supermans
    o 2 minutes treadmill at 170 BPM heart rate

    Repeat Ab Circuit (x4 times total sets)

    3. After 4th set of abs, end with run on treadmill for 5 minutes at 174 BPM.
    • 1-2 hours weightlifting: Chest / Shoulders Focus
    1. Dive Bombers
    2. Dumbbell Bench Press
    3. Advanced Chest Flys
    4. Cable Flys
    5. Military Press
    6. Lateral Flys
    7. Front Raises
    8. Barrel Flys
    9. Push-Ups (as many as you can)

    Tuesday:
    • 1-2 hours weightlifting: Legs Focus
    1. Single-Leg Squats
    2. Lunges with a Kick
    3. Lateral Shuffle Cardio Interval (3, 1-minute bursts)
    4. Duck Squats
    5. Leg Extensions
    6. Mountain Climbers Cardio Interval (2 sets of 15 each leg)
    7. Calf Raises
    8. Hanging Leg Raises
    9. Skater Lunges Cardio Intervals (20-30 jumps each side)

    Wednesday:
    • 1 hour cardio on Treadmill (at 2% Incline) with Abs Intervals
    1. Do 20 minutes on Treadmill (at 2% Incline). After 10 minutes, make sure your heart
    rate is at 150 BPM.
    2. After 20 minutes, stop and do these three core abs exercises:
    o Accordion Crunches
    o Side Bridges
    o Supermans
    o 2 minutes treadmill at 170 BPM heart rate
    Repeat Ab Circuit (x4 times total sets)

    3. After 4th set of abs, end with run on treadmill for 5 minutes at 174 BPM.
    • 1-2 hours weightlifting: Abs Focus
    1. Reverse Crunches
    2. Jackknifes
    3. Plank Extensions
    4. Elbow Side Planks
    5. V-Ups
    6. Bicycle Crunches
    7. Lower Leg Curls
    8. Weighted Decline Sit-ups
    9. Hip Flexions with a Punch

    Thursday:
    • 1-2 hours weightlifting: Arms Focus
    1. Lat pull-downs
    2. Seated Pulley Rows
    3. Pullovers
    4. Bicep Curl into Shoulder Press
    5. Concentration Bicep Curls
    6. Bicep Curls with a Twist
    7. Hammer Curls
    8. Tricep Skull Crushers
    9. Rear Dips

    Friday:
    • 1 hour cardio on Treadmill (at 2% Incline) with Abs Intervals
    1. Do 20 minutes on Treadmill (at 2% Incline). After 10 minutes, make sure your heart
    rate is at 150 BPM.
    2. After 20 minutes, stop and do these three core abs exercises:
    o Accordion Crunches
    o Side Bridges
    o Supermans
    o 2 minutes treadmill at 170 BPM heart rate

    Repeat Ab Circuit (x4 times total sets)

    3. After 4th set of abs, end with run on treadmill for 5 minutes at 174 BPM.
    • 1-2 hours weightlifting: Chest / Shoulders Focus
    1. Dive Bombers
    2. Dumbbell Bench Press
    3. Advanced Chest Flys
    4. Cable Flys
    5. Military Press
    6. Lateral Flys
    7. Front Raises
    8. Barrel Flys
    9. Push-Ups (as many as you can)
    Saturday:
    • 1-2 hours weightlifting: Legs Focus
    1. Single-Leg Squats
    2. Lunges with a Kick
    3. Lateral Shuffle Cardio Interval (3, 1-minute bursts)
    4. Duck Squats
    5. Leg Extensions
    6. Mountain Climbers Cardio Interval (2 sets of 15 each leg)
    7. Calf Raises
    8. Hanging Leg Raises
    9. Skater Lunges Cardio Intervals (20-30 jumps each side)

    Sunday:
    Rest

    You might also like