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Core and Full Body Workout Plan

The document outlines a comprehensive workout plan consisting of core, push, pull, and leg day exercises. Each section details specific exercises along with the number of sets and repetitions. The core workout includes movements like wood chops and leg raises, while push, pull, and leg days feature various strength training exercises targeting different muscle groups.

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Bishesh Bhowmick
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9 views3 pages

Core and Full Body Workout Plan

The document outlines a comprehensive workout plan consisting of core, push, pull, and leg day exercises. Each section details specific exercises along with the number of sets and repetitions. The core workout includes movements like wood chops and leg raises, while push, pull, and leg days feature various strength training exercises targeting different muscle groups.

Uploaded by

Bishesh Bhowmick
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

Core Workout (Along with Push and Leg day)

1. High to Low Wood Chop: 3 sets/side x 10 reps


2. Hanging Leg Raise: 3 sets x 12 reps
3. Back Extension: 3 sets x 12 reps
4. Lying Windshield Wipers: 2 sets x 16 reps
5. Side Plank: 2 set/side x 1 minute

Push Day Workout

1. Bench Press: 3 sets x 6 reps


2. Overhead Press: 3 sets x 8 reps
3. Incline Dumbbell Press: 3 sets x 10 reps
4. Dumbbell Lateral Raise: 3 sets x 12 reps
5. Dumbbell Chest Flyes: 2 sets x 12 reps
6. Barbell Lying Triceps Extension: 3 sets x 15 reps

Pull Day Workout

1. Barbell Row: 3 sets x 8 reps


2. Lat Pulldown: 3 sets x 10 reps
3. Dumbbell Row: 2 sets x 10 reps
4. Face Pull: 2 sets x 12 reps
5. Barbell Curl: 2 sets x 10 reps
6. Preacher Curl: 2 sets x 15 reps

Leg Day Workout

1. Squat: 3 sets x 6 reps


2. Bulgarian Split Squat: 3 sets x 10 reps
3. Seated Leg Curl: 3 sets x 12 reps
4. Leg Extension: 2 sets x 12 reps
5. Standing Calf Raise: 3 sets x 15 reps

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