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  • Workout Reps Sets: Monday: Legs

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    amin shiran
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    The document outlines a 4 day per week workout program split into different body parts and muscle groups each day. Monday focuses on legs with exercises like walking lunges, barbell squats, and leg presses. Tuesday targets back and biceps with pulls ups, rows, and curls. Friday works the chest, shoulders, and triceps with presses, flies, and dips. Saturday includes a conditioning circuit combining bodyweight exercises like pull ups, squats, and burpees done with decreasing reps over 10 circuits.

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    adavnce program

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    The document outlines a 4 day per week workout program split into different body parts and muscle groups each day. Monday focuses on legs with exercises like walking lunges, barbell squats, and leg presses. Tuesday targets back and biceps with pulls ups, rows, and curls. Friday works the chest, shoulders, and triceps with presses, flies, and dips. Saturday includes a conditioning circuit combining bodyweight exercises like pull ups, squats, and burpees done with decreasing reps over 10 circuits.

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    76 views1 page

    Workout Reps Sets: Monday: Legs

    Uploaded by

    amin shiran
    The document outlines a 4 day per week workout program split into different body parts and muscle groups each day. Monday focuses on legs with exercises like walking lunges, barbell squats, and leg presses. Tuesday targets back and biceps with pulls ups, rows, and curls. Friday works the chest, shoulders, and triceps with presses, flies, and dips. Saturday includes a conditioning circuit combining bodyweight exercises like pull ups, squats, and burpees done with decreasing reps over 10 circuits.

    Copyright:

    © All Rights Reserved
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    of 1

    WORKOUT REPS SETS

    1) Walking lunges (8-10 each leg) 4


    2) Barbell front squat 8-10 4
    3) Barbell back squat 12-15 4
    MONDAY: 4) Dumbbell Bulgarian split squat 12-15 each leg 3
    LEGS 5a) Quad extension (superset 5b) 20 2
    5b) Leg press (superset 5c) 20 2
    5c) Bodyweight walking lunges (20 each leg) 2
    30 minutes steady state cardio

    1) Pull ups 6-8 5


    2) Barbell bent over row 8-10 4
    3a) Chin ups (superset 3b) Rep to failure 3
    TUESDAY: 3b) Barbell bicep curl 10-12 4
    BACK & BICEPS 4) Rack pull 6-8 5
    5) Low cable row (triple drop set) 10, 10, 10 2
    6) Hammer curl 15-20 3
    HIIT (15-20 x 30 seconds on / 30 seconds off

    1) Dumbbell shoulder press 12-15 4


    2) Barbell incline bench press 10-12 4
    3) Cable fly 10-12 4
    10-12 (+10-12
    FRIDAY: 4a) Dips (superset 4b) 4
    partials)
    CHEST,
    SHOULDERS & 4b) Dumbbell lat raise 10 3
    TRICEPS 5a) EZ bar overhead tricep extension (superset
    20 3
    with 5b)
    5b) Hammer grip cable tricep pulldown
    60 seconds 3
    (superset with 5c)
    5c) Press ups
    HIIT (15-20 x 30 seconds on / 30 seconds off 8-10 4
    Complete 10 circuits of the following exercises
    with as little rest as possible, starting at 10 reps
    8-10 4
    and dropping 1 rep each circuit. E.g. circuit 1 =
    SATURDAY: 10 reps, circuit 2 = 9 reps, circuit 3 = 8 reps
    CONDITIONING Pull ups or chin ups 8-10 4
    CIRCUIT
    Dumbbell squat & press 15-20 3
    Hanging leg raises or knee raises 10-12 3
    Heavy medicine ball slam 8-10 2
    Burpee with a press up 8-10 2

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