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Work Our Routine

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68 views2 pages

Work Our Routine

Uploaded by

canteen-cruxes0q
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Monday: Chest & Triceps

 Push-Ups – 3 sets of 15 reps


 Bench Press – 4 sets of 8-10 reps
 Incline Bench -4 sets of 8-10
 Incline Dumbbell Press – 3 sets of 10 reps
 Chest Fly – 3 sets of 12 reps
 Cable Cross overs-3 sets of 10
 Cable cross-over Single-hand -3 sets of 10
 Dips – 3 sets of 10 reps
 Triceps overhead – 3 sets of 10 reps
 Triceps Pushdown-3 sets of 10
 Triceps pushdown close grip-3 sets of 10
 Triceps pulldown single hand -3 sets of 10

Tuesday: Back & Biceps
 Lat Pulldown – 4 sets of 10 reps
 Bench Rows– 4 sets of 8-10 reps
 Seated Cable Rows – 3 sets of 12 reps
 Deadlift – 3 sets of 6-8 reps
 Bicep Curls (– 3 sets of 12 reps
 Hammer Curls – 3 sets of 10 reps
 Preacher Curls-3 sets of 10 reps
 Standing Spider Curl -3 sets of 10 reps

Wednesday: Legs
 Squats – 4 sets of 8-10 reps
 Leg Press – 3 sets of 12 reps
 Lunges – 3 sets of 10 reps (each leg)
 Leg Curls– 3 sets of 12 reps
 Leg Extensions– 3 sets of 12 reps
 Calf Raises – 4 sets of 15 reps

Thursday: Shoulders & Abs

 Overhead Shoulder Press – 4 sets of 10 reps


 Lateral Raises – 3 sets of 12 reps
 Front Raises – 3 sets of 10 reps
 Rear Delt Fly – 3 sets of 12 reps
 Plank – 3 sets hold for 1 minute
 Russian Twists – 3 sets of 20 reps (10 on each side)
 Bicycle Crunches – 3 sets of 15 reps per side
 Clean and Jerk- 3 sets of 6

Friday: Full Body Circuit


(Perform each exercise back-to-back with minimal rest; rest 1-2 minutes after
completing the circuit and repeat 3 times)

 Burpees – 15 reps
 Kettlebell Swings – 15 reps
 Goblet Squats – 15 reps
 Push-Ups – 15 reps
 Mountain Climbers – 30 seconds
 More bicep work

Saturday: Mobility & Cardio

 Foam Rolling – 10-15 minutes


 Dynamic Stretching – 5-10 minutes
 20-30 minutes of cardio of choice

Sunday: Rest Day

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