Scribd
Upload
3K views8 pages

Progressive Overload Workout

The document outlines a 3 day workout split consisting of push day, pull day, and leg day. It lists the main exercises targeted for each muscle group on each day, including chest, shoulders, triceps, back, biceps, quads, hamstrings, glutes, and calves. It provides space to track working weight and set/rep schemes for up to 4 sets of each exercise.

Uploaded by

Arjit Goswami
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
3K views8 pages

Progressive Overload Workout

The document outlines a 3 day workout split consisting of push day, pull day, and leg day. It lists the main exercises targeted for each muscle group on each day, including chest, shoulders, triceps, back, biceps, quads, hamstrings, glutes, and calves. It provides space to track working weight and set/rep schemes for up to 4 sets of each exercise.

Uploaded by

Arjit Goswami
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
You are on page 1/ 8

Exercises Working Sets (kgs) (3*8-12 reps)

Date 2/22/2022
1 2
Push Day Chest
Incline Dumbbell Press
Horizontal Machine Press
Chest Fly

Shoulders
Shoulder Press
Side Lateral
Rear Delts Row/Fly

Triceps
Triceps Dips
Triceps Cable Pressdown (Bar)
Skull Crushers

Working Sets (kgs) (3*8-12 reps)

1 2
Pull Day Back
Lats Pulldown
* Cable Row
Deadlift
* Barbell Row
Barbell Shrugs

Biceps
* Dumbbell Curls
* Preacher Curls
Hammer Curls

Working Sets (kgs) (3*8-12 reps)

1 2
Leg Day Quads
Squats/Hack Squats
Leg Press
Leg Extension
Hamstrings
* Stiffleg Deadlift
* Hamstring Curls

Glutes
* Hip Thrust
* Sumo Deadlifts

Calves
Calves Raise
ing Sets (kgs) (3*8-12 reps) Working Sets (kgs) (3*8-12 reps) Working Sets (kgs) (3*8-12 reps)
2/22/2022
3 4 1 2 3 4 1 2 3 4

ing Sets (kgs) (3*8-12 reps) Working Sets (kgs) (3*8-12 reps) Working Sets (kgs) (3*8-12 reps)

3 4 1 2 3 4 1 2 3 4

ing Sets (kgs) (3*8-12 reps) Working Sets (kgs) (3*8-12 reps) Working Sets (kgs) (3*8-12 reps)

3 4 1 2 3 4 1 2 3 4
Working Sets (kgs) (3*8-12 reps) Working Sets (kgs) (3*8-12 reps) Working Sets (kgs) (3*8-12 reps)

1 2 3 4 1 2 3 4 1 2

Working Sets (kgs) (3*8-12 reps) Working Sets (kgs) (3*8-12 reps) Working Sets (kgs) (3*8-12 reps)

1 2 3 4 1 2 3 4 1 2

Working Sets (kgs) (3*8-12 reps) Working Sets (kgs) (3*8-12 reps) Working Sets (kgs) (3*8-12 reps)

1 2 3 4 1 2 3 4 1 2
ing Sets (kgs) (3*8-12 reps)

3 4

ing Sets (kgs) (3*8-12 reps)

3 4

ing Sets (kgs) (3*8-12 reps)

3 4

You might also like

pFad - Phonifier reborn

Pfad - The Proxy pFad of © 2024 Garber Painting. All rights reserved.

Note: This service is not intended for secure transactions such as banking, social media, email, or purchasing. Use at your own risk. We assume no liability whatsoever for broken pages.


Alternative Proxies:

Alternative Proxy

pFad Proxy

pFad v3 Proxy

pFad v4 Proxy