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Roshan Split

The document outlines a 7-day workout plan focusing on different muscle groups each day. It includes specific exercises along with the number of sets and repetitions for each workout session. The plan incorporates a mix of strength training and cardio, targeting various areas such as chest, triceps, delts, back, biceps, glutes, hamstrings, calves, abs, and quads.

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sathyeah31
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28 views5 pages

Roshan Split

The document outlines a 7-day workout plan focusing on different muscle groups each day. It includes specific exercises along with the number of sets and repetitions for each workout session. The plan incorporates a mix of strength training and cardio, targeting various areas such as chest, triceps, delts, back, biceps, glutes, hamstrings, calves, abs, and quads.

Uploaded by

sathyeah31
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

DAY - 1

AM : CHEST TRICEP

EXERCISE SETS REPS


Incline Bench Press 4 08-15
Flat Dumbbell Press 4 08-15
Incline Dumbbell Fly’s 3 10-20

Close Grip Bench Press 3 06-12


Cable Pushdown 4 12-20

PM :DELTS ABS

EXERCISE SETS REPS


Lateral Raises 4 10-20
Upright Rows 3 10-15

Crunches 4 20
Leg Raises 4 20
DAY - 2

AM : CALVES BACK

EXERCISE SETS REPS


Smith Machine Calf Raises 4 10-20

Pull-ups 4 08-12
Barbell Rows(wide) 4 08-15
Machine Rows (wide-grip) 3 10-15
Dumbbell Rows 4 08-15

PM : BICEPS

EXERCISE SETS REPS


Barbell Curls 4 08-15
Preacher Curls 3 10-15
Rope Hammer Curl 3 15-20

DAY - 3

AM : FASTED CARDIO

PM : REST
DAY - 4

AM : CHEST DELTS

EXERCISE SETS REPS


Incline Dumbbell Press 4 10–20
Barbell Bench Press(Flat) 3 08-15
Cable Crossover 4 15-20

Smith Machine Press 4 08-15


Lateral Raises 3 12-20
Bent Over/Rev Pecdeck Fly 4 15-25

PM : TRICEP

EXERCISE SETS REPS


Skull Crushers 4 08-15
DB Extension 3 08-12
Cable Pushdown 3 15-20
DAY-5

AM : GLUTES HAMSTRING

EXERCISE SETS REPS


Deadlifts 4 08-12

Sumo Squats 4 10-15

Reverse Hamstring Curls 3 10-20

PM : CALVES ABS

EXERCISE SETS REPS


Smith Machine Calf Raises 4 15-20
Crunches 4 20-25

Leg Raises 4 10-15

DAY - 6

AM : BACK BICEP

EXERCISE SETS REPS


WideLat-Pulldown 4 10-15

Machine Rows (wide-grip) 4 08-15

Barbell Rows close grip 3 08-15


Cable Rows 3 12-20

Incline Dumbbell Curls 3 08-15

Dumbell Hammer Curls 4 10-15


DAY - 7

AM : QUADS

EXERCISE SETS REPS


Leg Extensions 3 15-20
Smith Machine Squats 4 10-15
Leg Press 3 15-20
Walking Lunges 3 -

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