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Workout Plan Advanced

The document outlines a 5-day workout split with exercises targeting different muscle groups each day. Monday focuses on back and biceps, with exercises like pull ups, lat pulldowns, and bicep curls. Tuesday is chest and triceps day with movements like bench press and triceps extensions. Wednesday targets legs and shoulders with squats, leg presses, and shoulder presses. Thursday repeats the back and biceps workout. Friday is another chest and triceps session. Saturday finishes with another legs and shoulders workout. Each workout consists of 4 sets of various reps for each exercise.

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35SHREYANSH PANDEY
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3K views2 pages

Workout Plan Advanced

The document outlines a 5-day workout split with exercises targeting different muscle groups each day. Monday focuses on back and biceps, with exercises like pull ups, lat pulldowns, and bicep curls. Tuesday is chest and triceps day with movements like bench press and triceps extensions. Wednesday targets legs and shoulders with squats, leg presses, and shoulder presses. Thursday repeats the back and biceps workout. Friday is another chest and triceps session. Saturday finishes with another legs and shoulders workout. Each workout consists of 4 sets of various reps for each exercise.

Uploaded by

35SHREYANSH PANDEY
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Monday (Back & Biceps)

1. Pull Ups (4 sets of 12 reps each)


2. Lats Pulldown (4 sets of 12 reps each)
3. Dumbbell Rows (4 sets of 12 reps each)
4. Hyperextension (4 sets of 12 reps each)
5. Preacher Curls (4 sets of 20 reps each)
6. Dumbbell Curls (4 sets of 14 reps each)
7. Forearm Curls (4 sets of 12 reps each)
Tuesday (Chest & Triceps Day)
1. Inclined Dumbbell Press (4 sets of 10 reps each)
2. Flat Bench Press (4 sets of 10 reps each)
3. Machine Fly (4 sets of 10 reps each)
4. Inclined Dumbbell Fly (4 sets of 12 reps each)
5. Triceps Extension Rope (4 sets of 30 reps each)
6. Skull Crushers (4 sets of 12 reps each)
7. Overhead dumbbell raises (4 sets of 12 reps each)
Wednesday (Legs & Shoulders Day)
1. Weighted Squats (4 sets of 12 reps each)
2. Leg Extension (4 sets of 12 reps each)
3. Leg Press (4 sets of 12 rep each)
4. Sitting Leg Curls (4 sets of 12 reps each)
5. Hip Thrust (4 sets of 12 reps each)
6. Seated Dumbbell Press (4 sets of 12 reps each)
7. Dumbbell Lateral Raises (4 sets of 12 reps each)
8. Dumbbell Front Raises (4 sets of 12 reps each)
9. Shrugs (4 sets of 12 reps each)
Thursday (Back & Biceps Day)
1. Pull Ups (4 sets of 12 reps each)
2. Seated Cable Rows (4 sets of 10 each)
3. Dumbbell Pullover (4 sets of 12 reps each)
4. Deadlift (4 sets of 12 reps each)
5. Hammer Curls (4 sets of 12 reps each)
6. Barbell Curls (4 sets of 12 reps each)
7. Forearm Curls (4 sets of 12 reps each)
Friday (Chest & Triceps Day)
1. Inclined Bench Press (4 sets of 10 reps each)
2. Decline Bench Press (4 sets of 10 reps each)
3. Flat Dumbbell Fly (4 sets of 10 reps each)
4. Inclined Dumbbell Fly (4 sets of 12 reps each)
5. Triceps Overhead Extension Rope (4 sets of 30 reps each)
6. Close Grip Bench Press (4 sets of 12 reps each)
7. Dips (4 sets of 12 reps each)
Saturday (Legs & Shoulders Day)
1. Weighted Lunges (4 sets of 12 reps each)
2. Smith Machine Squats (4 sets of 12 reps each)
3. Leg Extension (4 sets of 12 rep each)
4. Stiff Legged Deadlift (4 sets of 12 reps each)
5. Poseidon Curls (4 sets of 12 reps each)
6. Standing Barbell Shoulder Press (4 sets of 12 reps each)
7. Dumbbell Side Raises (4 sets of 12 reps each)
8. Dumbbell Bent Over Raises (4 sets of 12 reps each)
9. Shrugs (4 sets of 12 reps each)

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