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Workout

The document outlines a four-day workout plan focusing on different muscle groups: Day 1 for Chest and Triceps, Day 2 for Back and Biceps, Day 3 for Legs and Abs, and Day 4 for Shoulders and Arms. Each day includes specific exercises with recommended sets, reps, and weights, emphasizing the importance of adjusting weights based on individual strength and maintaining proper form. Additional notes highlight the need for rest between sets and tracking progress for continuous improvement.

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fawad.sidd17
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9 views5 pages

Workout

The document outlines a four-day workout plan focusing on different muscle groups: Day 1 for Chest and Triceps, Day 2 for Back and Biceps, Day 3 for Legs and Abs, and Day 4 for Shoulders and Arms. Each day includes specific exercises with recommended sets, reps, and weights, emphasizing the importance of adjusting weights based on individual strength and maintaining proper form. Additional notes highlight the need for rest between sets and tracking progress for continuous improvement.

Uploaded by

fawad.sidd17
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as DOCX, PDF, TXT or read online on Scribd
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Day 1: Chest and Triceps

1. Barbell Bench Press (Free Weights)


 4 sets of 6-8 reps
 Start with a weight you can handle comfortably (e.g.,
20-30 kg)
2. Incline Dumbbell Press (Free Weights)
 3 sets of 8-10 reps
 Dumbbell weight: 8-12 kg per dumbbell
3. Machine Chest Flyes (Machine)
 3 sets of 10-12 reps
 Adjust weight based on your comfort level (e.g., 20-30
kg)
4. Tricep Dips (Bodyweight or Machine-Assisted)
 3 sets of 8-12 reps
 Use assistance if needed
5. Tricep Pushdowns (Machine)
 3 sets of 10-12 reps
 Adjust weight based on your strength (e.g., 15-20 kg)
6. Overhead Tricep Extension (Dumbbell, Free
Weights)
 3 sets of 10-12 reps
 Dumbbell weight: 6-8 kg
Day 2: Back and Biceps
1. Pull-Ups (Bodyweight or Machine-Assisted)
 4 sets of 6-8 reps
 Use assistance if needed
2. Bent-Over Barbell Rows (Free Weights)
 3 sets of 8-10 reps
 Start with a moderate weight (e.g., 20-30 kg)
3. Lat Pulldowns (Machine)
 3 sets of 10-12 reps
 Adjust weight based on your strength (e.g., 30-40
kg)
4. Single-Arm Dumbbell Row (Free Weights)
 3 sets of 10-12 reps per arm
 Dumbbell weight: 10-14 kg
5. Bicep Curls (Dumbbells, Free Weights)
 3 sets of 10-12 reps
 Dumbbell weight: 6-8 kg
6. Hammer Curls (Dumbbells, Free Weights)
 3 sets of 10-12 reps
 Dumbbell weight: 6-8 kg
Day 3: Legs and Abs
1. Barbell Squats (Free Weights)
 4 sets of 6-8 reps
 Start with a weight you can handle comfortably
(e.g., 30-40 kg)
2. Leg Press (Machine)
 3 sets of 10-12 reps
 Adjust weight based on your strength (e.g., 60-80
kg)
3. Lunges (Dumbbells, Free Weights)
 3 sets of 10-12 reps per leg
 Dumbbell weight: 6-10 kg per dumbbell
4. Leg Curls (Machine)
 3 sets of 10-12 reps
 Adjust weight based on your comfort level
(e.g., 20-30 kg)
5. Planks (Bodyweight)
 3 sets of 1-2 minutes
6. Russian Twists (Bodyweight or Light
Dumbbell)
 3 sets of 20 reps
 Dumbbell weight: 4-6 kg (optional)
7. Leg Raises (Bodyweight)
 3 sets of 15-20 reps
Day 4: Shoulders and Arms
1. Shoulder Press (Dumbbells, Free Weights)
 4 sets of 6-8 reps
 Dumbbell weight: 10-12 kg per dumbbell
2. Lateral Raises (Dumbbells, Free Weights)
 3 sets of 10-12 reps
 Dumbbell weight: 4-6 kg per dumbbell
3. Front Raises (Dumbbells, Free Weights)
 3 sets of 10-12 reps
 Dumbbell weight: 4-6 kg per dumbbell
4. Upright Rows (Barbell or Dumbbells, Free
Weights)
 3 sets of 10-12 reps
 Barbell weight: 20 kg or Dumbbell weight: 6-
8 kg per dumbbell
5. Preacher Curls (Machine or Free Weights)
 3 sets of 10-12 reps
 Adjust weight based on your strength (e.g.,
15-20 kg for machine or 6-8 kg per
dumbbell)
6. Skull Crushers (Barbell or Dumbbells, Free
Weights)
 3 sets of 10-12 reps
 Barbell weight: 10-20 kg or Dumbbell
weight: 6-8 kg per dumbbell
Notes:
 Adjust the weights according to your current strength and increase gradually
as you get stronger.
 Focus on maintaining proper form to prevent injuries.
 Ensure you rest 60-90 seconds between sets to allow for adequate recovery.
 Track your progress and adjust the weights and reps as needed based on your
goals and improvements.

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