Scribd
Upload
3 views1 page

Excercise

The document outlines a comprehensive workout plan consisting of various exercises categorized by muscle groups, including chest, shoulders, back, triceps, biceps, quads, hamstrings, and calves. Each exercise specifies the number of sets and repetitions to be performed. The plan includes a mix of compound and isolation movements aimed at building strength and muscle endurance.

Uploaded by

MANISH
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
3 views1 page

Excercise

The document outlines a comprehensive workout plan consisting of various exercises categorized by muscle groups, including chest, shoulders, back, triceps, biceps, quads, hamstrings, and calves. Each exercise specifies the number of sets and repetitions to be performed. The plan includes a mix of compound and isolation movements aimed at building strength and muscle endurance.

Uploaded by

MANISH
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

EXERCISE SETS* REPS MUSCLE GROUP EXERCISE SETS* REPS MUSCLE GROUP

BRENCH PRESS 4 SETS*8-10 CHEST BRENCH PRESS 4 SETS*8-10 CHEST


SHOULDER PRESS 4 SETS*8-10 SHOULDER PULL-UPS 4 SETS*6-8 BACK
TRICEP DIPS 3 SETS*8-10 TRICPES INCLINE DUMBELL PRESS 3 SETS*8-10 CHEST
INCLINE DUMBELL PRESS 3 SETS*8-10 CHEST BARBELL ROWS 3 SETS*8-10 BACK
LATERAL RAISES 4 SETS*10-12 SHOULDER DUMBELL FLYES 4 SETS*10-12 CHEST
TRICEP PUSHDOWNS 3 SETS*8-10 TRICPES LAT PULLDOWNS 3 SETS*8-10 BACK

EXERCISE SETS* REPS MUSCLE GROUP EXERCISE SETS* REPS MUSCLE GROUP
PULL UPS 4 SETS*6-8 BACK SUATS 4 SETS*8-10 QUADS
BARBELL ROWS 4 SETS*8-10 BACK DEADLIFT 4 SETS*6-8 HAMSTRINGS
BICEPS CURLS 3 SETS*8-10 BICEPS LEG PRESS 3 SETS*8-10 QUADS
LAT PULLDOWNS 3 SETS*8-10 BACK BULGARIAN PLIT SQUATS 3 SETS*8-10 HAMSTRINGS
FACE PULLS 3 SETS*10-12 REAR SHOULDERS CALF RAISES 4 SETS*10-12 CALVES
HAMMER CURLS 3 SETS*8-10 BICEPS LUNGES 3 SETS*8-10 QUADS AND HAMSTRING

EXERCISE SETS* REPS MUSCLE GROUP EXERCISE SETS* REPS MUSCLE GROUP
SQUATS 4 SETS*8-10 QUADS SHOULDER PRESS 4 SETS*8-10 SHOULDERS
RAMANINA DEADLIFTS 4 SETS*8-10 HAMSTRINGS LATERAL RAISES 4 SETS*10-12 SHOULDERS
LEG PRESS 3 SETS*8-10 QUADS TRICEP DIPS 3 SETS*8-10 TRICEPS
LEG CURLS 3 SETS*8-10 HAMSTRINGS BICEPS CURLS 3 SETS*8-10 BICEPS
CALF RAISES 3 SETS*10-121 CALVES FRONT RAISES 3 SETS*10-12 SHOULDERS
LUNGES 3 SETS*8-10 QUADS AND HAMSTRING HAMMER CURLS 3 SETS*8-10 BICEPS

You might also like