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Raph Planned Workout Routine by Sixtus

The document outlines a planned weekly workout routine split into different days focusing on different muscle groups. Monday is chest and arms day, Tuesday is back and legs, Wednesday is shoulders and abs, Thursday repeats back and legs, Friday repeats chest and arms, Saturday focuses on shoulders and abs again, with Sunday being an optional rest or light cardio day. Each workout includes several exercises targeting the relevant muscle groups in a routine of sets and repetitions.

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cliffordtor16
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116 views4 pages

Raph Planned Workout Routine by Sixtus

The document outlines a planned weekly workout routine split into different days focusing on different muscle groups. Monday is chest and arms day, Tuesday is back and legs, Wednesday is shoulders and abs, Thursday repeats back and legs, Friday repeats chest and arms, Saturday focuses on shoulders and abs again, with Sunday being an optional rest or light cardio day. Each workout includes several exercises targeting the relevant muscle groups in a routine of sets and repetitions.

Uploaded by

cliffordtor16
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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PLANNED WORKOUT ROUTINE

Mon--- CHEST/ARMS DAY

CHEST EXERCISE

a. Bench press ----- 5 sets of 5-10reps

b. Dumbbell chest flies-----2-3sets of 5-8reps

c. Dumbbell chest press------ 5 sets of 10-15 reps

ARMS EXERCISE

BICEP

a. Dumbbell curl ------- 5 sets of 10-15 reps

b. Dumbbell hammer curls ------- 5 sets of 10-15 reps

c. Barbell curls -------- 4 sets of 10-15 reps

d. Barbell reverse curl -------- 3 sets of 10-15 reps

TRICEP

a. Skull crunches---------- 3 sets of 5-10 reps

b. Dumbbell Overhead Extension----- 3 sets of 5-10 reps

c. Dumbbell unilateral standing kicks------ 3 sets of 5-10 reps

d. Close grip Bench press ---------- 4 - 5sets of 5 reps

Tue--- BACK / LEGS DAY

BACK

a. Barbell shrugs --------- 4 sets of 5-10 reps

b. Barbell Upright row ------ 4 sets of 5- 10 reps

c. Barbell/Dumbbell Bend over rolls ----- 5 sets of 10-15 reps

d. Barbell Deadlifts ---------- 5 sets of 5 - 10 reps


e. Wide grip pullups -------- 5 sets of 10-15reps

LEGS

a. Barbell Squats----- 5 sets of 5-10 reps

b. Dumbbell squats ------ 4 sets of 5- 10 reps

c. Lunges ----- 4 sets of 10-15 reps

d. Standing calves raise ---------- 5 sets of 5 - 10 reps

Wed---- SHOULDERS /ABS DAY

SHOULDERS

a. Barbell Shoulder press----- 5 sets of 5-8 reps

b. Dumbbell Shoulder press ------ 5 sets of 5- 8 reps

c. Dumbbell Front raise ----- 5 sets of 10-15 reps

d. Dumbbell Lateral raise ---------- 5 sets of 5 -10 reps

e. Barbell Upright row --------- 4 sets of 5-8 reps

f. Incline side raise ----------- 4sets of 5-8 reps

ABS

a. Barbell Shoulder press----- 5 sets of 5-8 reps

b. Dumbbell Shoulder press ------ 5 sets of 5- 8 reps

c. Dumbbell Front raise ----- 5 sets of 10-15 reps

d. Dumbbell Lateral raise ---------- 5 sets of 5 -10 reps

e. Barbell Upright row --------- 4 sets of 5-8 reps

f. Incline side raise ----------- 4sets of 5-8 reps

Thur--- BACK / LEGS DAY


BACK

a. Barbell shrugs --------- 4 sets of 5-10 reps

b. Barbell Upright row ------ 4 sets of 5- 10 reps

c. Barbell/Dumbbell Bend over rolls ----- 5 sets of 10-15 reps

d. Barbell Deadlifts ---------- 5 sets of 5 - 10 reps

e. Wide grip pullups -------- 5 sets of 10-15reps

LEGS

a. Barbell Squats----- 5 sets of 5-10 reps

b. Dumbbell squats ------ 4 sets of 5- 10 reps

c. Lunges ----- 4 sets of 10-15 reps

d. Standing calves raise ---------- 5 sets of 5 - 10 reps

Fri ---- CHEST/ARMS DAY

CHEST EXERCISE

a. Bench press ----- 5 sets of 5-10reps

b. Dumbbell chest flies-----2-3sets of 5-8reps

c. Dumbbell chest press------ 5 sets of 10-15 reps

ARMS EXERCISE

BICEP

a. Dumbbell curl ------- 5 sets of 10-15 reps

b. Dumbbell hammer curls ------- 5 sets of 10-15 reps

c. Barbell curls -------- 4 sets of 10-15 reps

d. Barbell reverse curl -------- 3 sets of 10-15 reps

TRICEP

a. Skull crunches---------- 3 sets of 5-10 reps


b. Dumbbell Overhead Extension----- 3 sets of 5-10 reps

c. Dumbbell unilateral standing kicks------ 3 sets of 5-10 reps

d. Close grip Bench press ---------- 4 - 5sets of 5 reps

Sat ----- SHOULDERS/ABS

SHOULDERS

a. Barbell Shoulder press----- 5 sets of 5-8 reps

b. Dumbbell Shoulder press ------ 5 sets of 5- 8 reps

c. Dumbbell Front raise ----- 5 sets of 10-15 reps

d. Dumbbell Lateral raise ---------- 5 sets of 5 -10 reps

e. Barbell Upright row --------- 4 sets of 5-8 reps

f. Incline side raise ----------- 4sets of 5-8 reps

ABS

a. Barbell Shoulder press----- 5 sets of 5-8 reps

b. Dumbbell Shoulder press ------ 5 sets of 5- 8 reps

c. Dumbbell Front raise ----- 5 sets of 10-15 reps

d. Dumbbell Lateral raise ---------- 5 sets of 5 -10 reps

e. Barbell Upright row --------- 4 sets of 5-8 reps

f. Incline side raise ----------- 4sets of 5-8 reps

Sun ---- Rest or Light Cardio (Optional)

Planned and compiled by rael62

DEC. 2023

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