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Monday - Chest and Triceps Exercise Sets Reps

This document outlines a 4 day per week workout program that focuses on different muscle groups each day. Day 1 is chest and triceps with exercises like bench press and flys. Day 2 targets back and biceps with chin ups, rows and curls. Day 3 is a rest day. Day 4 works shoulders and forearms with presses, flies and wrist exercises. The final day concentrates on legs with squats, extensions and curls.

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Kharly Jeff Castillo
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213 views

Monday - Chest and Triceps Exercise Sets Reps

This document outlines a 4 day per week workout program that focuses on different muscle groups each day. Day 1 is chest and triceps with exercises like bench press and flys. Day 2 targets back and biceps with chin ups, rows and curls. Day 3 is a rest day. Day 4 works shoulders and forearms with presses, flies and wrist exercises. The final day concentrates on legs with squats, extensions and curls.

Uploaded by

Kharly Jeff Castillo
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
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Monday - Chest and Triceps

Chest
Exercise Sets Reps
Barbell Bench Press 4 10, 8, 8, 6
Incline Bench Press 3 8, 8, 6
Decline Bench Press 3 8, 8, 6
Dumbbell Flys 2 10
Dumbbell Pullover 2 8
Triceps
Exercise Sets Reps
Tricep Extension 4 10, 8, 8, 6 adding weight
Tricep Dip 3 10
Tricep Bench Dip 3 8
Notes
None.
Tuesday - Back and Biceps
Back
Exercise Sets Reps
Chin Up 2 8
One Arm Dumbbell Row 3 8
Seated Row 2 8
Bent Over Barbell Row 2 8
Lat Pull Down 3 10, 10, 8
Biceps
Exercise Sets Reps
Standing Barbell Curl 3 8, 8, 6
Close Grip Preacher Curl 3 8, 8, 6
Incline Dumbbell Curl 2 12-14
Concentration Curl 2 10
Notes
None.

WEDNESDAY - REST DAY/CARDIO

Thursday - Shoulders and Forearms


Shoulders
Exercise Sets Reps
Machine Shoulder Press 3 10
Dumbbell Reverse Fly 3 8-10
Military Press 4 10
Dumbbell Lateral Raise 2 10
Dumbbell Shrugs 2 10
Upright Row 2 10
Forearms
Exercise Sets Reps
Standing Wrist Curl 4 10
Barbell Wrist Curl 4 10
Notes
Dumbbell shrugs and upright row can be supersetted.
Friday - legs
Legs
Exercise Sets Reps
Squat 5 10, 8, 8, 6, 4
Leg Extension 3 12
Leg Curl 3 12
Calves
Exercise Sets Reps
Standing Calf Raise 4 12
Seated calf Raise 2 12
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