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Obi Vincent Wokout

This document provides a full body workout plan for each day of the week. Monday's workout focuses on compound exercises like squats, lunges, presses and deadlifts. Tuesday targets the legs with exercises such as lunges, squats, extensions and curls. Thursday is an upper body day with rows, pullups, presses and flys. Friday is another full body day combining lower and upper body exercises. The workouts include 3-5 sets of 10-15 reps for each exercise, with some finishing circuits and AMRAP (as many reps as possible) sets.

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Pedro Silva
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1K views2 pages

Obi Vincent Wokout

This document provides a full body workout plan for each day of the week. Monday's workout focuses on compound exercises like squats, lunges, presses and deadlifts. Tuesday targets the legs with exercises such as lunges, squats, extensions and curls. Thursday is an upper body day with rows, pullups, presses and flys. Friday is another full body day combining lower and upper body exercises. The workouts include 3-5 sets of 10-15 reps for each exercise, with some finishing circuits and AMRAP (as many reps as possible) sets.

Uploaded by

Pedro Silva
Copyright
© © All Rights Reserved
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 - FULL BODY WORKOUT

# EXERCISE SETS REPS REST NOTES


1 A BB squats 3 12
1 B DB reverse lunges 3 12 DB nos ombros
1 C DB alt. arnie press 3 12 60sec Moinho, pernas em tesoura

2 A DB chest press 3 12
2 B Incline db bicep curls 3 12
2 C Dips 3 12 60sec

3 A Deadlifts 3 12
3 B DB lat raises 3 12/10 60sec Drop set

4 A Pullups 2 Till failure


4 B Plank press 2 12 45sec

5 Cable chest flys 1 10/10/10/10 Drop set


6 Cable bicep curl 1 10/10/10/10 Drop set
7 Cable rope face pulls 1 10/10/10/10 Drop set

FINISHA 20Cal Row 1 7min AMRAP


FINISHB Burpees-Pushup-RRow-ohpress 1 5

TUESDAY - LEGS WORKOUT


# EXERCISE SETS REPS REST NOTES
1 A Lunges short 3 (4) 10
Lunges longer 10
1 B Calf raises 3 (4) 12-15 Na máquina
Standing calf raises 10-12 Sem peso

2 A Heel elevated squats 5 15,12,10,10,(*) (*)10/10/10/10 Drop set


2 B Feet elevated DB reverse lunge 5 10

3 A Leg extension 1 100


Single leg extension 3 12,12,(*) (*)10/10/10/10/10 Reverse drop set
3 B Standing single leg curl 4 12,12,12,(*) (*)10/10/10/10 Drop set

4 A Seated DB squats 3 12
4 B Smith machine split squats 3 10 Or DB split squats

FINISHER Spin bike - legs only 1 10min Hard resistence


THURSDAY - UPPER BODY WORKOUT
# EXERCISE SETS REPS REST NOTES
1 A BB rows 3 10
1 B Tempo pullups 3 5 Tempo 5sec

3 A Standing military press 2 10


3 B Push press 2 5-6
3 C Elbows in pushups 2 8-10

4 A Lat pulldown 3 10,10,(10|10)


4 B Close grip stand. high rows 3 10,10,(10|10)

5 A Incline DB chest press 2 10-12


5 B Incline triceps extension 2 10
5 C Incline flys 2 10

6 A Single arm DB rows 2 10 Each arm


6 B BB biceps curls 2 10|10 Drop set
6 C Cable tricep push down 2 10|10 Drop set

FINISHER STOH 7 AMRAP


Pushups 7
Down ups 7 Chest to floor
Warm up Scap pullups
Kneeling scap cable high pulls

FRIDAY - FULL BODY WORKOUT


# EXERCISE SETS REPS REST NOTES
1 A Heel elevated squat 3 12
1 B DB Split stance deadlift 3 10 Each leg
1 C DB lunges 3 10 Each leg, 1 perna e dps a outra

2A RDL 3 12
2B Pullups 3 12
2C DB z press 3 12 60sec Desenvolvimento
2D Lateral raises 3 10

3 A Incline DB chest press 2 10/10 Drop set


3 B Incline bicep curls 2 10/10 Drop set

4 A Incline skull crusher into press 2 12


4 B Triceps plank press 2 10
4 C Chest support rows 2 10/10 Drop set

5 Lying leg raises 2 12


5 Banded woodchop 2 12
5 Strainght leg sit up 2 10 C/ peso
5 Superman 2 10

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