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Workout Program

The document outlines a comprehensive workout program targeting various muscle groups including chest, triceps, back, biceps, legs, and shoulders. Each section includes specific exercises, sets, and repetitions, often incorporating techniques like supersets and drop sets for increased intensity. The program emphasizes progressive overload and varied rep ranges to promote muscle growth and endurance.

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vermaboi9007
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7 views2 pages

Workout Program

The document outlines a comprehensive workout program targeting various muscle groups including chest, triceps, back, biceps, legs, and shoulders. Each section includes specific exercises, sets, and repetitions, often incorporating techniques like supersets and drop sets for increased intensity. The program emphasizes progressive overload and varied rep ranges to promote muscle growth and endurance.

Uploaded by

vermaboi9007
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

Workout Program

Chest
Incline Press – 3x8-12 (1x21 Modified Grip Every 7 Reps)
Incline Flys – 2x8-10 (1xFailure)
Dumbbell Press – 4x6-10 (Increase weight each set)
Superset:
Modified Dip – 3xFailure
Modified Push-up – 3xFailure

Triceps
Superset:
Skull Crushers (EZ) – 1x8-12, 3x12-16
Close Grip Bench Press (EZ)
Rope Extension – 3x12-16
Overhead Dumbbell Press – 4xFailure (Drop set, no rest)

Back & Biceps


Wide Grip Pull-ups – 4x10+
T-Bar Row – 3x12-12 (Drop set to failure)
Close Grip Pulldown – 3x12-12 (Drop set to failure)
Single Arm Dumbbell Row – 3x8-12
Rope Pulldowns – 5x15
EZ Bar Curl – 12-14, 8-10, 6, 4 reps
Incline Dumbbell Curl – 4x10-12
Spider Curl / Hammer Curl – 2xFailure

Legs
5 min cardio warmup
Straight Leg Deadlift – Warmup 8-12, then 3x8-12
Standing Leg Curl – 3x8-12
Seated Leg Curl – 5x12
Front Squat – Warmup 8-12, then 14-16, 10-12, 6-8 reps + dropset
Leg Press – 3x10-12 + dropset
Superset:
Leg Extension + Jumping Lunge – 3x12-15
Shoulders
Dumbbell Press – 3x12-16 (Drop set last set)
Lateral Raise – 4x10-13 (Triple drop set last set)
Reverse Pec Deck – 5x10-14
Superset:
Front Raise + Upright Row – 3x10-14
Barbell Shrug – Warmup 12-15, then 4x8-12

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