The document outlines a 5-day workout split consisting of chest/triceps on Mondays, legs on Tuesdays, back/biceps on Thursdays, shoulders/traps on Fridays, and a superset arm workout. Each day includes 3-4 exercises per muscle group performed for 4 sets of 8-12 reps with increasing weight loads.
The document outlines a 5-day workout split consisting of chest/triceps on Mondays, legs on Tuesdays, back/biceps on Thursdays, shoulders/traps on Fridays, and a superset arm workout. Each day includes 3-4 exercises per muscle group performed for 4 sets of 8-12 reps with increasing weight loads.
The document outlines a 5-day workout split consisting of chest/triceps on Mondays, legs on Tuesdays, back/biceps on Thursdays, shoulders/traps on Fridays, and a superset arm workout. Each day includes 3-4 exercises per muscle group performed for 4 sets of 8-12 reps with increasing weight loads.
The document outlines a 5-day workout split consisting of chest/triceps on Mondays, legs on Tuesdays, back/biceps on Thursdays, shoulders/traps on Fridays, and a superset arm workout. Each day includes 3-4 exercises per muscle group performed for 4 sets of 8-12 reps with increasing weight loads.
Tuesday-Legs Squats 12,10,8,6 - 90 Stiff leg dead lift 12,10,8,6 - 80 Leg press 4/10 - 130/10 Leg Ext 4/10 - 200/10 Leg curls 4/10 - 125/10 Stand calf raise 4/12 - 250/12 Incl squats 4/8 - 125/8
Thursday-Back/Bi Lat Pulldown 4/10 -135 Bent-over BB row 4/12 -135 Cable Row 4/8 - 130 Seated bi curl 4/10 - 85 Preacher curls 4/10 - 25 Hammer curls 4/8 - 40 Inc Lower Back 4/8 - 135 Seated Arm curls 3/12 - 25 Rev fly 4/10 - 25 Rear delts 4/8 - 130 Friday-Shoulder/trap Military Press 12,10,8,6 - 90 Alt arm seated DB press 4/10- 45 Shrugs 4/8 -85 Upright row 4/10 - 75 Shoulder fly 4/8 - 25
Superset arms A1 Stand DB Rev curl 3/6- 50 A2 Hammer Curl 3/6- 50 A3 Ez Bar curl 3/6- 50 B2 Rev Grip Tri Pulldown 3/8- 120 B2 Tri Push down rope 3/8- 120 B1 Tri push down 3/8 - 120
