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Workout

The document outlines a weekly workout routine that focuses on different muscle groups each day. Monday works biceps and triceps, while also focusing on rotator cuffs. Tuesday works the push, back, and core muscles. Wednesday targets shoulders and legs. Thursday again works biceps, triceps, and core. Friday focuses on back and legs. The routine includes exercises like bicep curls, pushups, and squats performed with different weights and variations. Sunday provides a rest day with an option to do pull-ups.

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diymark
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29 views3 pages

Workout

The document outlines a weekly workout routine that focuses on different muscle groups each day. Monday works biceps and triceps, while also focusing on rotator cuffs. Tuesday works the push, back, and core muscles. Wednesday targets shoulders and legs. Thursday again works biceps, triceps, and core. Friday focuses on back and legs. The routine includes exercises like bicep curls, pushups, and squats performed with different weights and variations. Sunday provides a rest day with an option to do pull-ups.

Uploaded by

diymark
Copyright
© Attribution Non-Commercial (BY-NC)
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
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Monday - Arms/Rota Bicep Bicep Bicep Bicep Bicep Tricep Tricep Rotacuff Tuesday Pushups Planks Back Rows/Pull

Over Crunches Wednesday - Shoulders/Legs Deltoid Deltoid Deltoid Deltoid Chest Chest Traps Traps/Delts/Bicep Thursday Pushups Planks Bicep Curl/Tricep Skullcrushers Crunches Friday - Back/Legs Back Back Back Legs Legs Legs Back Saturday Pushups Planks Shoulder Press + Flys/Shrugs Crunches

Standing Standing Standing Sitting Standing Lying Lying Standing

Normal Curl Hammer Curl Supinated Curl Concentration Curl Pronated Curl Over Chest Over Shoulder Dips

Standing Standing Bent over Sitting Lying Lying Standing Standing

Front Fly Side Fly Flys Press Flys Press Shrugs Upright Row

Standing Standing Kneeling Bench Standing Standing Standing Lying

Stiff Leg Lift Leans Row Lunge Squats Calf Raise Pullover

Sunday Rest + Food Pull-up/Chin-up

20kg 16kg 16kg 18kg 14kg 14kg 14kg 10kg

13kg 11kg 11kg 20kg 22kg 26kg 36kg 18kg

22kg 42kg 42kg 22kg 22kg 42kg 30kg

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