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Workout Scheme PDF

This workout plan outlines a 3 day split routine focusing on arms and forearms on Friday, legs and chest on Saturday, and shoulders and back on Sunday. Each day includes a warmup, multiple sets of exercises for the targeted muscle groups, and variations in sets, reps and weight. The Saturday leg workout finishes with calf exercises while the Sunday back workout incorporates rows, pulldowns and pullups.

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659 views1 page

Workout Scheme PDF

This workout plan outlines a 3 day split routine focusing on arms and forearms on Friday, legs and chest on Saturday, and shoulders and back on Sunday. Each day includes a warmup, multiple sets of exercises for the targeted muscle groups, and variations in sets, reps and weight. The Saturday leg workout finishes with calf exercises while the Sunday back workout incorporates rows, pulldowns and pullups.

Uploaded by

Anonymous keMtTeDS5c
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PDF, TXT or read online on Scribd
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Friday (Arms & forearms) Saturday (Leg & Chest) Sunday (Shoulder & Back)

Warmup Warmup Warmup


1st Superset Decrease weight per set, Increase weight per set
Bench Dips increase rep per set 2nd Warmup:
3 sets, 21 reps Seated Calf Raises Light Shoulder Press
Forehead Curls 3 sets 15-20 Rotator Cuff Warm Ups
3 sets, 21 reps Standing Calf Raises Pre-Exhaustion Lateral Side
2nd Superset 3 set 8-12 to failure Raises 3 sets of 10 with light
Skullcrusher Lying Leg Curl weight
3 sets, 8-12 reps (to nose) 3 set 8-12 to failure
Skullcrusher Leg Press Seated Shoulder Press
3 sets, 8-12 reps (forehead) 3 set 6-12 to failure 4 Sets of 12, 10, 8, 5
Skullcrusher Heels on top, center, wide Bent Over Dumbbell Face Pulls
3 sets, 8-12 reps (behind) Stiff-Legged Deadlift 4 Sets of 15, 12, 10, 8
3rd Superset 3 set 8-12 to failure Dumbbell Upright Rows
Cable Hammer Curls Leg Extension 4 Sets of 15, 12, 10, 8
4 sets, 8-15 reps 3 set 6-12 to failure Dumbbell Front Raises
Straight-Arm Pulldown Squats 4 Sets of 15, 12, 10, 8
4 sets, 8-15 reps 3 set 8-12 to failure Cable Face Pull
Final Superset Walking Lunge 3 Sets 10 reps
Preacher Curl 2 set 10 per leg
3 set, failure Bent Over Barbell Row
Triceps Pushdown 1st Superset 4 sets, 15, 12, 10, 8 reps
3 set, failure Incline Dumbbell Press Pull Ups:
3 sets, 12-15 reps 4 sets, 15, 12, 10, 8 reps
Standing Barbell wrist curls Incline Dumbbell Flyes Seated Cable Rows:
3 set 12 rep 3 sets, 12-15 reps (rest 60 s.) 4 sets, 15, 12, 10, 8 reps
Reverse grip EZ Bar curls 2nd Superset Straight-Arm Pulldown
3 set 12 rep Dumbbell Bench Press 4 sets, 15, 12, 10, 8 reps
Reverse Dumbbell wrist curls 3 sets, 12-15 reps Pullups
3 set 12 rep Dumbbell Flyes 3 sets to failure
Barbell wrist curls 3 sets, 12-15 reps (rest 60 s.)
rd
3 set 12 rep 3 Superset
Seated Dumbbell Curls Svend Press
3 set 12 rep 2 set, 12-15 reps
Standing Dumbbell Extensions Front plate lift
3 set 15 rep 2 sets, 6-8 Reps (rest 60 s.)
Final Superset
Low Cable Cross-Over
3 sets, 12-15 Reps
Low Cable Press
3 sets, 12 Reps (rest 60 s.)

Warmup: 5 mins treadmill @ 6.4 kph, Stretches, 20 pushups

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