Scribd
Upload
53 views

New Exercise Plan

This document outlines a 4 day workout split focusing on different muscle groups each day. Monday is chest and triceps with exercises like bench press, dips, and tricep extensions. Tuesday is back and biceps featuring pullups, deadlifts, rows, and curls. Wednesday targets shoulders and abs with moves such as shoulder press, lateral raises, and planks. Thursday is legs and abs, including squats, calf raises, and various ab exercises.

Uploaded by

Rajeev Sharan
Copyright
© © All Rights Reserved
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
53 views

New Exercise Plan

This document outlines a 4 day workout split focusing on different muscle groups each day. Monday is chest and triceps with exercises like bench press, dips, and tricep extensions. Tuesday is back and biceps featuring pullups, deadlifts, rows, and curls. Wednesday targets shoulders and abs with moves such as shoulder press, lateral raises, and planks. Thursday is legs and abs, including squats, calf raises, and various ab exercises.

Uploaded by

Rajeev Sharan
Copyright
© © All Rights Reserved
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
You are on page 1/ 1

Monday: Chest and Triceps

Set 1 Set 2 Set 3 Set 4


Bench Press
Incline Dumbbell Press
Machine Flies
Dips
Tricep extensions (cable, straight bar)
Tricep extensions (cable , curved bar)
Skull Crushers

Tuesday: Back and Biceps


Set 1 Set 2 Set 3 Set 4
Wide Grip pullups
Deadlifts
Lat Pulldowns
Cable Rows
DB curls
Close Grip Chinups
Hammer Curls

Wednesday: Shoulders and Abs


Set 1 Set 2 Set 3 Set 4
Military Press
Dumbbell Shoulder Press
Lateral Raises
Front Raises
Situps
Crunches
Planks

Thursday: Legs and Abs


Set 1 Set 2 Set 3 Set 4
Squats
Leg Press
Leg Curls
Calf Raises (standing)
Calf Raises (sitting)
Ball Oblique twist
Leg raises
Bicycle Kicks

You might also like