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Print Workout Routine

The document outlines a comprehensive workout schedule divided into three main categories: Chest/Biceps/Shoulders on Monday and Friday, Back/Triceps/Forearms on Wednesday and Sunday, and Legs/Abs on Tuesday and Saturday. Each category includes various exercises with specified sets and repetitions, often pushing to failure for maximum effort. The routine emphasizes a mix of bodyweight and weighted exercises to target different muscle groups effectively.

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dakshs.2028
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3 views3 pages

Print Workout Routine

The document outlines a comprehensive workout schedule divided into three main categories: Chest/Biceps/Shoulders on Monday and Friday, Back/Triceps/Forearms on Wednesday and Sunday, and Legs/Abs on Tuesday and Saturday. Each category includes various exercises with specified sets and repetitions, often pushing to failure for maximum effort. The routine emphasizes a mix of bodyweight and weighted exercises to target different muscle groups effectively.

Uploaded by

dakshs.2028
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

MONDAY/FRIDAY

CHEST/BICEPS/SHOULDERS

DECLINE PUSHUPS: 2 SETS OF 20 REPS

HAMMER CURLS: 1 SET UNTIL FAILURE

ISO LATERAL RAISES: (LOW WEIGHT) 1 SET OF EACH ARM 17


REPS

LATERAL RAISES: (HIGH WEIGHT) 1 SET UNTIL FAILURE

ISO PREACHER CURLS: 1 SET UNTIL FAILURE IN EACH ARM

INCLINE SHOULDER PRESS: 2 SETS UNTIL FAILURE

INCLINE DUMBELL PRESS: 1 SET UNTIL FAILURE

ISO INCLINE DUMBELL PRESS: 1 SET EACH ARM UNTIL


FAILURE

CROSS CHEST HAMMER CURLS: 2 SETS UNTIL FAILURE

FLAT DUMBELL PRESS: 1 SET UNITL FALIURE


WEDNESDAY/SUNDAY
BACK/TRICEPS/FOREARMS

PULL-UPS: 2 SETS UNTIL FAILURE

WRIST CURLS: 1 SET UNTIL FAILURE

SINGLE ARM ROW: 1 SET OF EACH ARM 13 REPS

DUMBELL ROW: 1 SET UNTIL FAILURE

LOW DUMBELL ROW: 1 SET UNTIL FAILURE

WIDE GRIP PULL-UPS: 1 SET UNTIL FAILURE + HALF REPS

DIAMOND PUSH-UPS: 1 SET OF 15

DIPS: 2 SETS UNTIL FAILURE

STANDING OVERHEAD PRESS: 2 SETS UNTIL FAILURE

SKULL CRUSHER: 2 SETS TILL FAILURE

SHOULDER SHRUGS: 2 SETS OF 15 REPS

CHIN-UPS: 1 SET UNTIL FALIURE


TUESDAY/SATURDAY
LEGS/ABS

LEG RAISES: 2 SETS OF 12

WEIGHTED LUNGES: 1 SET OF 20 REPS

SUITCASE SQUATS: 2 SETS UNTIL FAILURE

LATERAL BOUNDS: 1 SET UNTIL FAILURE

DUMBELL SQUATS: 2 SETS UNTIL FAILURE

OBLIQUE LEG RAISES: 1 SET UNTIL FAILURE

ASSISTED PISTOL SQUATS: 1 SET UNTIL FAILURE IN EACH LEG

FLEXED SIT-UPS: 2 SETS UNTIL FAILURE

EXTENDED CALF RAISES: 2 SETS UNTIL FAILURE

WEIGHTED CALF RAISES: 1 SET UNTIL FAILURE

FAST INSIDE CALF RAISES: 1 SET UNTIL FAILURE

WEIGHTED RUSSIAN TWISTS: 1 SET UNTIL FAILURE

PLANK: UNTIL FAILURE

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