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    Day 3: Rest From Weights

    Uploaded by

    gusgif
    The document outlines a 6 day per week workout plan that focuses on different muscle groups each day. Day 1 works chest, shoulders, back and traps. Day 2 works legs, calves and arms. Days 3, 5 and 7 are rest days. The second document provides a 12 week mass building workout plan that splits routines into legs on day 1, chest/shoulders/triceps on day 2, and back/biceps on day 3, performing 3-5 sets of various exercises each day. The third document outlines a weekly workout schedule focusing on different body parts and exercises on specific mornings.

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    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd

    Day 3: Rest From Weights

    Uploaded by

    gusgif
    63 views2 pages
    The document outlines a 6 day per week workout plan that focuses on different muscle groups each day. Day 1 works chest, shoulders, back and traps. Day 2 works legs, calves and arms. Days 3, 5 and 7 are rest days. The second document provides a 12 week mass building workout plan that splits routines into legs on day 1, chest/shoulders/triceps on day 2, and back/biceps on day 3, performing 3-5 sets of various exercises each day. The third document outlines a weekly workout schedule focusing on different body parts and exercises on specific mornings.

    Original Description:

    complete exercise for fitness

    Original Title

    Complete Exercise

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    The document outlines a 6 day per week workout plan that focuses on different muscle groups each day. Day 1 works chest, shoulders, back and traps. Day 2 works legs, calves and arms. Days 3, 5 and 7 are rest days. The second document provides a 12 week mass building workout plan that splits routines into legs on day 1, chest/shoulders/triceps on day 2, and back/biceps on day 3, performing 3-5 sets of various exercises each day. The third document outlines a weekly workout schedule focusing on different body parts and exercises on specific mornings.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    63 views2 pages

    Day 3: Rest From Weights

    Uploaded by

    gusgif
    The document outlines a 6 day per week workout plan that focuses on different muscle groups each day. Day 1 works chest, shoulders, back and traps. Day 2 works legs, calves and arms. Days 3, 5 and 7 are rest days. The second document provides a 12 week mass building workout plan that splits routines into legs on day 1, chest/shoulders/triceps on day 2, and back/biceps on day 3, performing 3-5 sets of various exercises each day. The third document outlines a weekly workout schedule focusing on different body parts and exercises on specific mornings.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    of 2

    Shoulder:

    Upright Row 3set 15reps


    Seated Overhead Press
    Side Lateral Raise 3set 15reps
    Military Press 3set 15reps
    Front Raise Dumbell 3set 12reps
    Shoulder Dumbell Press 3set 12reps
    Lat Pulldown 3set 12reps
    Cable Rows 3set 12reps
    Arms:
    Seated Tricep Extension 3set 12 reps
    Dumbell Biceps Curl 3set 12reps
    Hammer Curl 3set 12reps
    Chest:
    Bench Press Dumbell 3set 12reps
    6pack ABS:
    Crunch 90sec
    Bicycle Crunch
    Day
    Day
    Day
    Day
    Day
    Day
    Day

    1:
    2:
    3:
    4:
    5:
    6:
    7:

    Chest, Shoulders, Back, Trapezius


    Legs, Calves, Arms
    Rest from weights*
    Chest, Shoulders, Back, Trapezius
    Legs, Calves, Arms
    Rest from weights*
    Rest from weights*

    12WeekstoMassWorkoutPlan
    Day1(Legs)

    BarbellSquats(2warmupsets,3workingsets)x5

    StiffLegDeadliftsx3

    LegPressx2

    StandingCalfRaisesx3

    Day2(ChestShouldersTriceps)

    BarbellBenchPress(2warmupsets,3workingsets)x5

    MilitaryPressx3

    Dipsx3

    Day3(BackBiceps)

    Deadlifts(2warmupsets,2workingsets)x4

    BarbellBentOverRowx3

    SeatedCableRowsx2

    Pullupsx2

    Selasa Pagi :
    Crunch 90sec
    Dumbell Curl 3set 12reps
    Tricep Extension 3set 12reps
    Squat 3set 12reps

    Kamis Pagi :
    Seated Tricep Extension 3set 12 reps
    Dumbell Biceps Curl 3set 12reps
    Hammer Curl 3set 12reps

    Sabtu Pagi :
    All Workout 3set 10-12reps
    Chest: Dumbell Flye or Peck Deck, Dumbell bench press (Final)
    Shoulders: Dumbell Side Lateral Raise, Seated Dumbell Overhead
    Press , Dumbell Upright Row,
    Triceps: Seated Tricep Extension, Bench Dips (final)

    Minggu Pagi :
    All Workout 3set 10-12reps
    Back: Reverse Grip Pulldown(Lengan Lurus dengan Bar) or Lat
    Pulldown, seated Low Cable Rows
    Biceps: Hammer Curl or Reverse Dumbell Biceps Curl, Close Grip Lat
    Pulldown (Final),
    Leg: Leg Extension

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