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Workout Routine

The document outlines a four-day workout plan focusing on different muscle groups each day. Day 1 emphasizes chest and triceps, Day 2 targets back and biceps, Day 3 is dedicated to shoulders and forearms, and Day 4 focuses on legs and calves. Each exercise includes specified sets and repetitions to guide the workout routine.

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Gabriel Ryan
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113 views3 pages

Workout Routine

The document outlines a four-day workout plan focusing on different muscle groups each day. Day 1 emphasizes chest and triceps, Day 2 targets back and biceps, Day 3 is dedicated to shoulders and forearms, and Day 4 focuses on legs and calves. Each exercise includes specified sets and repetitions to guide the workout routine.

Uploaded by

Gabriel Ryan
Copyright
© Attribution Non-Commercial (BY-NC)
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

Day 1 Bench Press Decline Bench Press Fly Machine Incline Dumbell Bench Cable Tricep Ext.

w/ rope skull crusher/trap kickbacks Tricep Dips 4 sets 3 sets 2 sets 2 sets 4 sets 3 sets 3 sets 8 reps 8 reps 10 reps 10 reps 10 reps 10 reps 8 reps

Day 2 Pull up Bent over Row Lat Pull Down One arm Dummbell Row Seated Cable Row Close grip Barbell Curl Dumbbell Preacher Curl Concentration Curl 3 sets 3 sets 3 sets 3 sets 3 sets 3 sets 3 sets 2 sets

Day 3 8 reps 8 reps 8 reps 8 reps 8 reps 8 reps 8 reps 10 reps Dumbbell wrist curl over bench Reverse seated barbell wrist curl Dumbell lateral raise Military Press Arnold Press Smith Machine Shoulder Press 4 sets 4 sets 3 sets 3 sets 3 sets 3 sets 10 reps 10 reps 10 reps 10 reps 10 reps 10 reps

Day 4 Seated Calf Raise Calf Press Squats Leg Curl Leg Extensions 4 sets 3 sets 4 sets 3 sets 3 sets 8 reps 10 reps 8 reps 10 reps 10 reps

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