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Weekly Workout Routine: Chest, Back, Legs

This document presents a training routine divided into 3 days. The chest, triceps, and shoulder day includes exercises for these muscle groups such as flat bench press and incline bench press for the chest, French press and tricep extensions for triceps, and shoulder press and lateral raises for shoulders. The back and biceps day includes exercises like deadlift, lat pulldown, and rowing for the back, and concentration curls and hammer curls for biceps.

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16 views2 pages

Weekly Workout Routine: Chest, Back, Legs

This document presents a training routine divided into 3 days. The chest, triceps, and shoulder day includes exercises for these muscle groups such as flat bench press and incline bench press for the chest, French press and tricep extensions for triceps, and shoulder press and lateral raises for shoulders. The back and biceps day includes exercises like deadlift, lat pulldown, and rowing for the back, and concentration curls and hammer curls for biceps.

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Routine:

Dia de pecho, tríceps y hombro(Lunes y Jueves):


Chest:

Press banca plano con mancuernas RIR 1, 4x10

Incline bench press with dumbbells RIR 2, 4x10

Dumbbell flyes RIR 2, 4x8

High pulley crossover RIR 1, 4x10

Pullover RIR 2, 4x8

Triceps:

Press France RIR 1, 4x8

Cable extensions RIR 1, 4x10

Overhead tricep extensions with both hands RIR 2, 4x10

Horse Kick RIR 1, 4x8

Shoulder

Shoulder press RIR 1, 4x10

Lateral raises RIR 1, 4x10

Front raises RIR 1, 4x10

Back and biceps day (Tuesday and Friday):


Back:

Deadlift RIR 3, 4x10

Chest pull normal grip RIR 1, 4x8

Low pulley row RIR 1, 4x10

Unilateral dumbbell row RIR 2, 4x10

Neck pull RIR 1, 4x10

Biceps:

Concentrated Curl RIR 1, 4x8

Hammer curl RIR 1, 4x8

Curl bíceps en cable RIR 0, 4x10

Leg day (Wednesday):


Romanian deadlift RIR 2, 4x8

HipTrust RIR 2, 4x8

Adductors on low pulley RIR 1, 4x10

Bulgarian Squat RIR 1, 4x8

Quadriceps extensions RIR 0, 4x10

Seated heel elevation RIR 2, 4x10

Elevación de talón parado RIR 1, 4x10

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