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Brock Lesnar's Workout Plan Guide

The document outlines a four-day workout plan focusing on different muscle groups: Back + Biceps, Legs + Forearms, Chest + Shoulders, and Triceps + Abs. Each day includes a list of main exercises and specific guidelines for sets, reps, and form. Key rules emphasize the importance of training larger muscles first, maintaining proper form, and ensuring adequate rest between sets.

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Utkarsh Sharma
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174 views1 page

Brock Lesnar's Workout Plan Guide

The document outlines a four-day workout plan focusing on different muscle groups: Back + Biceps, Legs + Forearms, Chest + Shoulders, and Triceps + Abs. Each day includes a list of main exercises and specific guidelines for sets, reps, and form. Key rules emphasize the importance of training larger muscles first, maintaining proper form, and ensuring adequate rest between sets.

Uploaded by

Utkarsh Sharma
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
Day Muscle Group Main Exercises How to Do
Day 1 Back + Biceps - Wide grip lat pulldown Back: 3 sets of 10–12
- Close grip lat pulldown reps, then 2 sets of 8
- Chest supported row / reps (heavy). Biceps:
T-bar row - (Optional) Same rule. Last rep =
Wide grip row - Hammer very hard.
curls → then light barbell
curls - Preacher curls
Day 2 Legs + Forearms - Squats - Lunges - Leg Legs: 3 sets of 10–12,
press - Deadlift - then 2 sets of 8 (heavy).
Reverse grip curl - Wrist Forearms: 3–4 sets of
curls (front & behind 12–15 reps.
back) - Dumbbell wrist
rotations
Day 3 Chest + Shoulders - Cable fly (low to high) Chest: 3 sets of 10–12,
- Dumbbell incline press then 2 sets of 8 (heavy
(30–45° bench) - Pec but safe). Shoulders: 3–
deck fly - (Optional) 4 sets of 10–12 reps.
Bench press for strength
- Dumbbell shoulder
press (bench at 80°) -
Side raises (dumbbell/
cable) - Reverse pec
deck
Day 4 Triceps + Abs - Close grip bench Triceps: 3 sets of 10–12,
press / Tricep dips - then 2 sets of 8. Abs: 3–
Overhead tricep 4 sets (as many reps as
extension - Rope possible with good
pushdowns - Plank form).
(hold 30–60 sec) - Leg
raises - Crunches /
Cable crunches

Rules to remember:
• Always do 3 sets of 10–12 reps + 2 sets of 8 reps (heavier weight).
• Last rep should feel very hard.
• Train the bigger muscle first (e.g., Back before Biceps).
• Keep rest between sets: 60–90 seconds.
• Form is more important than weight.

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