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Dip Workout

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Farhaan CR
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59 views5 pages

Dip Workout

Uploaded by

Farhaan CR
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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Day 1: Chest & Triceps

• Warm-Up: 10 minutes on the treadmill or jump rope

• Workout:

1. Bench Press: 4 sets × 10, 8, 8, 6 reps

2. Incline Dumbbell Press: 4 sets × 10, 8, 8, 6 reps

3. Chest Fly (machine or dumbbell): 4 sets × 12 reps

4. Tricep Pushdowns: 4 sets × 12 reps

5. Overhead Dumbbell Tricep Extension: 4 sets × 10-12 reps

6. Push-ups: 3 sets to failure

• Cooldown: Stretch chest and triceps

Day 2: Back & Biceps

• Warm-Up: 10 minutes rowing or dynamic stretches

• Workout:

1. Deadlifts: 4 sets × 8 reps

2. Pull-Ups (Assisted if needed): 4 sets × 8-12 reps

3. Barbell Rows: 4 sets × 10 reps


4. Lat Pulldown: 4 sets × 12 reps

5. Barbell Bicep Curls: 4 sets × 10 reps

6. Hammer Curls: 3 sets × 12 reps

• Cooldown: Stretch back and biceps

Day 3: Legs (Quads, Hamstrings, Glutes)

• Warm-Up: 10 minutes of cycling or dynamic leg stretches

• Workout:

1. Squats (Barbell): 4 sets × 10, 8, 8, 6 reps

2. Romanian Deadlifts: 4 sets × 10 reps

3. Leg Press: 4 sets × 12 reps

4. Walking Lunges: 3 sets × 20 steps

5. Calf Raises: 4 sets × 15-20 reps

• Cooldown: Stretch legs thoroughly

Day 4: Shoulders & Abs


• Warm-Up: 10 minutes on a bike or shoulder mobility exercises

• Workout:

1. Overhead Press (Barbell/Dumbbell): 4 sets × 10 reps

2. Lateral Raises: 4 sets × 12 reps

3. Front Dumbbell Raise: 4 sets × 12 reps

4. Shrugs (Dumbbell or Barbell): 4 sets × 15 reps

5. Plank: 3 sets × 60 seconds

6. Russian Twists: 3 sets × 20 reps (each side)

7. Hanging Leg Raises: 3 sets × 15 reps

• Cooldown: Stretch shoulders and core

Day 5: Cardio & Functional Training

• Warm-Up: 10 minutes jogging or dynamic stretches

• Workout:

1. HIIT: 6 rounds (1 min sprint, 1.5 min slow jog)

2. Kettlebell Swings: 3 sets × 20 reps

3. Box Jumps: 3 sets × 12 reps


4. Burpees: 3 sets × 15 reps

5. Medicine Ball Slams: 3 sets × 15 reps

• Cooldown: Light jogging and stretching

Day 6: Full Body Strength & Endurance

• Warm-Up: 5-10 minutes light cardio

• Workout:

1. Clean and Press: 4 sets × 8 reps

2. Pull-Ups or Chin-Ups: 4 sets × 10 reps

3. Push-Ups: 3 sets to failure

4. Squat to Press (Dumbbell): 3 sets × 12 reps

5. Deadlifts: 4 sets × 8 reps

6. Plank to Push-Up: 3 sets × 15 reps

• Cooldown: Full-body stretches

Day 7: Rest or Active Recovery


• Options: Light walking, yoga, or stretching exercises

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