Location via proxy:   [ UP ]  
[Report a bug]   [Manage cookies]                
Scribd Logo
Upload

Welcome to Scribd!

  • 44 views

    O Reps o o Leg) o o O: Wednesday: Abs & Lower Back & Cardio

    Uploaded by

    angela92
    This document outlines a weekly workout routine split between different muscle groups and includes exercises, sets, and reps for each day. Monday focuses on legs and glutes, Tuesday on upper body with cardio, Wednesday on abs and lower back with high intensity cardio, Thursday again targets glutes and calves, and Friday returns to upper body with low intensity cardio. Each workout provides warmups before exercises and finishes with 3 sets of 10-20 reps depending on the movement.

    Copyright:

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

    O Reps o o Leg) o o O: Wednesday: Abs & Lower Back & Cardio

    Uploaded by

    angela92
    44 views3 pages
    This document outlines a weekly workout routine split between different muscle groups and includes exercises, sets, and reps for each day. Monday focuses on legs and glutes, Tuesday on upper body with cardio, Wednesday on abs and lower back with high intensity cardio, Thursday again targets glutes and calves, and Friday returns to upper body with low intensity cardio. Each workout provides warmups before exercises and finishes with 3 sets of 10-20 reps depending on the movement.

    Original Description:

    fitness

    Original Title

    Workout Plan

    Copyright

    © © All Rights Reserved

    Available Formats

    DOCX, PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    This document outlines a weekly workout routine split between different muscle groups and includes exercises, sets, and reps for each day. Monday focuses on legs and glutes, Tuesday on upper body with cardio, Wednesday on abs and lower back with high intensity cardio, Thursday again targets glutes and calves, and Friday returns to upper body with low intensity cardio. Each workout provides warmups before exercises and finishes with 3 sets of 10-20 reps depending on the movement.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    44 views3 pages

    O Reps o o Leg) o o O: Wednesday: Abs & Lower Back & Cardio

    Uploaded by

    angela92
    This document outlines a weekly workout routine split between different muscle groups and includes exercises, sets, and reps for each day. Monday focuses on legs and glutes, Tuesday on upper body with cardio, Wednesday on abs and lower back with high intensity cardio, Thursday again targets glutes and calves, and Friday returns to upper body with low intensity cardio. Each workout provides warmups before exercises and finishes with 3 sets of 10-20 reps depending on the movement.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    of 3

    Monday: Legs & Butt

    o Warm Up Wide Stance Bodyweight Squat: 3 sets x 10


    reps
    o Wide Stance Barbell Squat: 5 sets x 12 reps
    o Warm Up Stationary Lunges: 3 sets x 20 reps (each
    leg)
    o Leg Press: 3 sets x 12 reps
    o Warm Up Glute Bridge: 3 sets x 20 reps
    o Glutes Kickback: 4 sets x 20 reps (each leg)
    Tuesday: Upper Body + Cardio
    o Low Intensity Cardio: 15-20 minutes. (Max 6/10 effort)
    o Wide-Grip Lat Pulldown: 3 sets x 12 reps
    o Dumbbell Bicep Curl: 3 sets x 12 reps
    o Dumbbell Shoulder Press: 3 sets x 12 reps
    o Seated Cable Rows: 3 sets x 12 reps
    o Push Ups: 3 sets x 10 reps
    Wednesday: Abs & Lower Back & Cardio

    High Intensity Cardio: 10-15 minutes (Max 8/10 effort)


    Warm up Bicycle Crunches: 3 sets x 20 reps
    Crunches: 3 sets x 20 reps

    Back Hyperextensions: 3 sets x 20 reps


    Oblique Crunches: 4 sets x 12 reps (2 sets per side)
    Single Leg Raises: 4 sets x 12 reps (2 sets per leg)

    Thursday: Butt & Calves

    Warm Up Stationary Lunges: 3 sets x 20 reps


    Glute Bridges: 3 sets x 20 reps
    Stiff-Legged Barbell Deadlift: 3 sets x 12 reps
    Glutes Kickback: 4 sets x 20 (2 sets each leg)
    Standing Calf Raises: 3 sets x 20 reps
    Calf Press on Leg Press: 3 sets x 12 reps

    Friday: Upper Body + Cardio

    Low Intensity Cardio: 15-20 minutes (Max 6/10 effort)


    Chest Press Machine: 3 sets x 12 reps
    Standing Barbell Shoulder Press: 3 sets x 12 reps
    Dumbbell Bicep Curl: 3 sets x 12 reps
    Side Lateral Raise: 3 sets x 12 reps
    Tricep Dips: 3 sets x 20 reps
    Push Ups 3 sets x 10 reps

    You might also like