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30 Days Workout - Men

This document outlines a 5 week training program with push, pull and leg exercises split into multiple sets each week, with increasing weight and decreasing reps as the weeks progress.

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Cozma Daniel
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© © All Rights Reserved
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128 views12 pages

30 Days Workout - Men

This document outlines a 5 week training program with push, pull and leg exercises split into multiple sets each week, with increasing weight and decreasing reps as the weeks progress.

Uploaded by

Cozma Daniel
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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WEEK 1

TRAINING
SET 1 SET 2 SET 3
PUSH 1 KG REPS KG REPS KG
BENCH PRESS 6-9 12
CABLE CHEST FLY +
PUSH UPS 12 12
INCLINE BENCH PRESS 6-9 12
PARALEL DIPS 12/15 12/15
EXTENSII TRICEPS 12/15 12/15
LATERAL RAISE 12/15 12/15
LEG RAISE + CABLE
CRUNCH 10 - 20 10 - 20

PULL 1
PULLDOWN FULL ROM 12/15 12/15
VBAR PULLDOWN 12/15 12/15
ONE ARM DB* BACK
ROW 6-9 12/15
TBAR ROW 12 12
HAMMER BICEPS 12/15 12/15
Z BAR BICEPS 12/15 12/15
DB ALTERNATIVE CURLS 12/15 12/15
LEG RAISE + RUSSIAN
TWIST 10 - 20 10 - 20

LEGS
LEG EXTENSIONS 15 15
LEG PRESS 6/9 12
LEG CURL 12 12
SQUAT 12 12
TOE TOUCH 20 20

PUSH 2
DB* PRESS FLAT 6-9 12
INCLINE BENCH PRESS 6-9 12
CHEST FLY 12 12
SHOULDER PRESS DB* 6-9 12
LATERAL RAISE 12 12
ONE ARM TRICEPS EXTENSION 12 12
LEG RAISE + CABLE CRUNCH 10 - 20 10 - 20

PULL 2
SUPINATED PULLDOWN
FULL ROM 6-9 12
BACK BAR ROW 12 12
TBAR ROW 6/9 12
BICEPS MACHINE 6-9 12
BICEPS HAMMER 12 12
ROPE BICEPS CURL 12 12
WEEK 2

SET 3 OBSERVATION SET 1 SET 2


REPS KG REPS KG REPS
12

12
12

12/15
12/15

10 - 20

12/15
12/15

12/15
12/15
12/15

10 - 20

20
12

20

12
12
12
12
20

10 - 20

12
12
12

20
15
WEEK 2 WEEK 3

SET 3 OBSERVATION SET 1 SET 2


KG REPS KG REPS KG
WEEK 3 WEE

SET 2 SET 3 OBSERVATION SET 1


REPS KG REPS KG REPS
WEEK 4

SET 2 SET 3 OBSERVATION SET 1


KG REPS KG REPS KG REPS
WEEK 5

SET 2 SET 3 OBSERVATION


KG REPS KG REPS

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