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Workout!!!

The document outlines a full body workout program split across four days focusing on upper body, lower body, abs, and chest exercises. It provides the specific exercises, sets, reps, and rest periods for each workout.

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aceking00
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125 views2 pages

Workout!!!

The document outlines a full body workout program split across four days focusing on upper body, lower body, abs, and chest exercises. It provides the specific exercises, sets, reps, and rest periods for each workout.

Uploaded by

aceking00
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 DOC, PDF, TXT or read online on Scribd
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Monday : Upper Body

Exercise Reps Tempo Rest


Bench Press 4 sets of 6 reps controlled 90 seconds
Seated Cable Rows 4 sets of 6 reps controlled 90 seconds

Superset:
Arnold Press 3 sets of 12 reps fast 90 seconds
Chinups 4 sets of 6 reps fast 90 seconds

Abs: Barbell Side Bends: 3 sets of 8 reps on each side (30 seconds of rest)

Tuesday: Lower Body

Exercise Reps Tempo Rest


Barbell Squat 4 sets of 6 reps controlled 120 seconds
Deadlift 4 sets of 6 reps controlled 120 seconds

Superset:
Dumbbell Lunges 3 sets of 6 reps controlled 90 seconds
Barbell Step-Ups 3 sets of 6 reps controlled 90 seconds

Abs: Seated Barbell Twist, Barbell Side Bends,

Wednesday: Abs

Upper Inner Outer Lower


Crunches Plank Seated Barbell Twist Lying Leg Raises
Rope Crunches Crunches Oblique Crunches Hanging Leg ”
Russian Twists Reverse Crunches

Thursday: Chest

Upper: Middle: Lower: Exercise:


Incline Flat Decline Barbell Bench Press: 3 Sets Of 4-6 Reps
Incline Flat Decline Dumbbell Bench Press: 3 Sets Of 8 Reps
Incline Flat Decline Dumbbell Flyes: 3 Sets Of 8-12 Reps
Pushups: 3 Sets Of 12 Reps
Dips Chest Version: 3 Sets Of 8-12 Reps

Friday – Rest (^^,)

Saturday: Compound Exercise:

Barbell Squat Dumbbell Lunges


Barbell Bench Press Lat Pull Downs,
One Arm Dumbbell Row Dumbbell Shoulder Press, Air Bike

Sunday:

Cardio – Jogging (20mins), Lateral Hops + Forward Lunges


Abs

Sample Workout 1:

* Cable Crunches: 3 sets of 8-12 reps (30-45 seconds of rest)


* Side Bends: 3 sets of 12 reps (30 seconds of rest)
* Crunches: 3 sets of 12 reps (30 seconds of rest)
* Reverse Crunches: 3 sets of 12-15 reps (45 seconds of rest)

Sample Workout 2:

* Barbell Twists: 3 sets of 8-12 reps (30 seconds of rest)


* Air Bike Crunches: 3 sets of 12 reps (30-45 seconds of rest)
* Hands Over Head Crunches: 3 sets of 12-15 reps (30 seconds of rest)
* Lying Leg Raises: 3 sets of 8 reps (30 seconds of rest)

Sample Workout 3:

* Frog Sit Ups: 3 sets of 12-15 reps (30 seconds of rest)


* Jackknife Sit Ups: 3 sets of 12-15 reps (30 seconds of rest)
* Oblique Crunches: 3 sets of 12 reps (30 seconds of rest)
* Reverse Crunch: 3 sets of 12 reps (30 seconds of rest)

Sample Workout 4:

* Russian Twist: 3 sets of 12-15 reps (30 seconds of rest)


* Ab Crunch Machine: 3 sets of 8-12 reps (30-45 seconds of rest)
* Barbell Side Bends: 3 sets of 8 reps on each side (30 seconds of rest)
* Crunch - Legs On Exercise Ball: 3 sets of 8-12 reps (30 seconds of rest)

Sample Workout 5:

* Decline Crunch: 3 sets of 8-12 reps (30-45 seconds of rest)


* Dumbbell Side Bends: 3 sets of 8 reps (30 seconds of rest)
* Exercise Ball Crunch: 3 sets of 12-15 reps (30 seconds of rest)
* Flat Bench Leg Pull-In: 3 sets of 12 reps (30 seconds of rest)

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