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Full Body Workout Routine

The document outlines a full body workout routine split across 5 days per week, with Monday focusing on back exercises like pull ups and rows, Tuesday on arms and abs, Wednesday on lower body exercises like squats and lunges, Thursday on shoulder exercises, and Friday on chest and more abs. It provides 3-4 exercises for each muscle group with set and repetition ranges. The routine ends with Saturday and Sunday as rest days.

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Hammad -ullah
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23 views3 pages

Full Body Workout Routine

The document outlines a full body workout routine split across 5 days per week, with Monday focusing on back exercises like pull ups and rows, Tuesday on arms and abs, Wednesday on lower body exercises like squats and lunges, Thursday on shoulder exercises, and Friday on chest and more abs. It provides 3-4 exercises for each muscle group with set and repetition ranges. The routine ends with Saturday and Sunday as rest days.

Uploaded by

Hammad -ullah
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd

Full Routine:

Monday: Back

Wide Grip Pull Ups 4 x 12-15 (Superset)

Wide Grip Pulldowns 4 x 12-15

Close Grip Pulldowns 4 x 12-15 (Superset)

Close Grip Seated Rows 3 x 12-15

Bent Over Rows 4 x 12-15

Deadlifts 4 x 8-10

Tuesday: Arms/Abs

Triceps Dips 4 x 8

Single Arm Triceps Pushdowns 3 x 10-12 (Each side)

Skull Crushers 3 x 10-12

EZ Barbell Curls 3 x 8-10

Single Arm Dumbbell Curls 4 x 8-10 (Each side)

Hammer Curls 3 x 8-10

Sit-ups 4 x 50

Side Obliques Twists 3 x 20 (Each side)

Planks 3 sets to Failure

Weighted Crunches 3 x 12-15

Wednesday: Legs

Squat 4 x 10

Hack Squat 3 x 8-10

Leg Press 3 x 12

Single-leg Hamstring Curls 4 x 10-12

Stiff-leg Lying Leg Curls 4 x 10-12

Weighted Walking Lunges 3 x 10-12

Seated Calf Raises 3 x 10-12 (Standing if no machine lol)

Smith Machine Calf Raises 3 x 30

Single-leg Calf Raises 4 x 20

Thursday: Shoulders

Side Lateral Raises 4 x 10-12

Smith Machine Seated Military Press 4 x 8-15

Straight Arm Front Raise 3 x 15

Cable Rear Delts Raises 3 x 15

Front Barbell Shrugs 3 x 12

Rear Barbell Shrugs 3 x 12

Friday: Chest/Abs

Incline Barbell Press 4 x 10-12

Flat Dumbbell Press 3 x 10

Cable Flys 4 x 10-12

Incline Dumbbell Flys 3 x 10

Hanging Leg Raises 3 x Failure

Abdominal Crunches 3 x 10

Cable Woodchop 3 x 15-20

Saturday: Off
Sunday: Off

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