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Incline Bench Press, 8-10x3: Monday Thursday

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Amos Lim

This document outlines a 4 day per week strength training program split between lower body, upper body, and full body sessions. Monday focuses on lower body exercises like squats, front squats, and Romanian deadlifts. Tuesday and Thursday target the upper body with variations of presses and rows. Friday combines lower and upper body exercises, including squats, deadlifts, pull ups, and dips, with arm accessories at the end.

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Incline Bench Press, 8-10x3: Monday Thursday

Uploaded by

Amos Lim
19 views1 page
This document outlines a 4 day per week strength training program split between lower body, upper body, and full body sessions. Monday focuses on lower body exercises like squats, front squats, and Romanian deadlifts. Tuesday and Thursday target the upper body with variations of presses and rows. Friday combines lower and upper body exercises, including squats, deadlifts, pull ups, and dips, with arm accessories at the end.

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This document outlines a 4 day per week strength training program split between lower body, upper body, and full body sessions. Monday focuses on lower body exercises like squats, front squats, and Romanian deadlifts. Tuesday and Thursday target the upper body with variations of presses and rows. Friday combines lower and upper body exercises, including squats, deadlifts, pull ups, and dips, with arm accessories at the end.

Copyright:

© All Rights Reserved
Download as DOCX, PDF, TXT or read online from Scribd
Download as docx, pdf, or txt
19 views1 page

Incline Bench Press, 8-10x3: Monday Thursday

Uploaded by

Amos Lim
This document outlines a 4 day per week strength training program split between lower body, upper body, and full body sessions. Monday focuses on lower body exercises like squats, front squats, and Romanian deadlifts. Tuesday and Thursday target the upper body with variations of presses and rows. Friday combines lower and upper body exercises, including squats, deadlifts, pull ups, and dips, with arm accessories at the end.

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Monday

Session 1
Squat, 4-6x3
Front Squat, 4-6x3
Romanian Deadlift, 4-6x3
Calf Raise, 8-10x6
Session 2
Pull Up/Chin Up, RPT
(5,6,8)
Tuesday
Session 1
Incline Bench Press, 4-6x3
Flat Bench Press, 4-6x3
Incline DB Bench Press, 46x3
Dips, 4-6x3
Ab Circuit
Wednesday
Session 1
Deadlift, 4-6x3
Pendlay Row, 4-6x3
One Arm DB Row, 4-6x3
Calf Raise
Session 2
Pull Up/Chin Up, RPT (5,6,8)

Thursday
Session 1
Incline Bench Press, 810x3
Military Press, 4-6x3
Lateral Raise, 3x6-8
Rear Delt Raise, 3x6-8
Face Pull, 3x8-10
Ab Circuit
Friday
Session 1
Squat, 3x8-10
Deadlift, 3x8-10
Session 2
Pull Up/Chin Up, RPT
(5,6,8)
Dips, RPT (5,6,8)
Barbell Curl, 4-6x3
Close Grip Bench Press, 46x3
Incline DB Curl, 4-6x3
Skull Crusher, 4-6x3`

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