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    Day 1: Pull A: Neutral Grip Pull Up Dumbbell Rear Delt Fly

    Uploaded by

    Hernan Arrigone
    This workout program consists of 6 day splits focusing on different muscle groups each day. Day 1 works the back and biceps with exercises like pull ups, rows, and curls. Day 2 works the chest, shoulders and triceps with presses, flys, and pushdowns. Day 3 targets legs with hamstring curls, squats, and lunges. The program also includes a Day 4 back workout, Day 5 chest and shoulder workout, and Day 6 leg workout. Abdominal exercises are recommended to perform 1-2 times per week at the end of a workout.

    Copyright:

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

    Day 1: Pull A: Neutral Grip Pull Up Dumbbell Rear Delt Fly

    Uploaded by

    Hernan Arrigone
    1K views7 pages
    This workout program consists of 6 day splits focusing on different muscle groups each day. Day 1 works the back and biceps with exercises like pull ups, rows, and curls. Day 2 works the chest, shoulders and triceps with presses, flys, and pushdowns. Day 3 targets legs with hamstring curls, squats, and lunges. The program also includes a Day 4 back workout, Day 5 chest and shoulder workout, and Day 6 leg workout. Abdominal exercises are recommended to perform 1-2 times per week at the end of a workout.

    Original Title

    freak_athletics_workout_program_(1)

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    © © All Rights Reserved

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    This workout program consists of 6 day splits focusing on different muscle groups each day. Day 1 works the back and biceps with exercises like pull ups, rows, and curls. Day 2 works the chest, shoulders and triceps with presses, flys, and pushdowns. Day 3 targets legs with hamstring curls, squats, and lunges. The program also includes a Day 4 back workout, Day 5 chest and shoulder workout, and Day 6 leg workout. Abdominal exercises are recommended to perform 1-2 times per week at the end of a workout.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    1K views7 pages

    Day 1: Pull A: Neutral Grip Pull Up Dumbbell Rear Delt Fly

    Uploaded by

    Hernan Arrigone
    This workout program consists of 6 day splits focusing on different muscle groups each day. Day 1 works the back and biceps with exercises like pull ups, rows, and curls. Day 2 works the chest, shoulders and triceps with presses, flys, and pushdowns. Day 3 targets legs with hamstring curls, squats, and lunges. The program also includes a Day 4 back workout, Day 5 chest and shoulder workout, and Day 6 leg workout. Abdominal exercises are recommended to perform 1-2 times per week at the end of a workout.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 7
    At a glance
    Powered by AI
    The key takeaways from this workout program are that it is a 6 day split targeting the major muscle groups (push, pull, legs, and abs) each day with a variety of exercises like rows, presses, curls and more using both free weights and machines.

    This workout program targets push muscles on days 1, 2 and 5, pull muscles on days 1, 4 and 6, legs on days 3 and 6, and abs on day 6.

    The exercises included target the major muscle groups through compounds like squats, presses and rows as well as isolation exercises like curls, flyes and calf raises using both free weights and machines.

    Freak Athletics

    Workout Program

    DAY 1: PULL A

    1 NEUTRAL GRIP PULL UP 6 DUMBBELL REAR


    DELT FLY
    3 sets of 12-15 Reps
    4 Sets of 10-12 Reps
    2 BENT OVER ROW

    4 Sets of 8-10 Reps 7 INCLINE DUMBBELL


    using barbell CURL
    4 Sets of 8-10 Reps
    3 HAMMER STRENGTH
    ROW 
    SUPERSET WITH
    8 SINGLE ARM
    PREACHER CURL
    HAMMER STRENGTH
    3 sets of 10 Reps
    HIGH ROW

    3 Sets of 10 Reps
    9 REVERSE EZ BAR
    each exercise CURL
    4 LAT PULLDOWN 3 Sets of 10-15 Reps

    3 Sets of 10-12 Reps

    CLOSE GRIP CABLE


    5 ROW

    SUPERSET WITH

    CABLE PULLOVER

    3 Sets of 12-15 each


    exercise
    DAY 2: PUSH A

    1 FLAT BENCH PREES 6 EZ BAR FRONT RAISE


    4 Sets of  6-8 Reps SUPERSET WITH

    DUMBBELL LATERAL
    2 INCLINE HAMMER
    RAISE
    STRENGTH PRESS
    4 Sets of 8-12 Reps  3 Sets of 10-12 Reps

    3 CABLE CHEST PRESS


    BEHIND THE BACK
    SUPERSET WITH
    7
    CABEL LATERAL RAISE
    CABLE FLY
    3 Sets of 10 Reps SUPERSET WITH

    each exercise CABLE UPRIGHT ROW

    4 FRENCH PRESS
    3 Sets of 12-15 Reps
    4 Sets of 8 Reps

    5 TRICEP PUSHDOWN
    SUPERSET WITH

    DUMBBELL KICKBAK

    3 Sets of 12-15 each


    exercise
    DAY 3: LEGS A

    1 LYING HAMSTRING CURL 6 STANDING CALF


    RAISE
    4 Sets of 12-15 Reps
    SUPERSET WITH

    2 BARBELL SQUAT
    SEATED CALF
    3 Sets of 8 Reps RAISE

    5 Sets of 10 Reps each


    3 LEG EXTENSION exercise

    4 Sets of 12-15 Reps

    4 LEG PRESS
    4 Sets of 12-15 Reps

    5 WALKING LUNGES

    3 sets of 20 Reps


    DAY 4: PUSH B

    1 WEIGHTED PULL UP 5 RACK PULL


    3 Sets of 6 Reps 3 Sets of 8 Reps
    or
    BODYWEIGHT 6 BARBELL CURL
    PULL UP 4 Sets of 6-8 Reps
    To failure
    7 HAMMER CURL
    2 NARROW GRIP LAT
    PULLDOWN 4 sets of 8-10 Reps

    4 Sets of 10 Reps 
    8 SPIDER CURL
    3 SINGLE ARM
    4 Sets of 12-15 Reps
    DUMBBELL ROW

    3 Sets of 8 Reps

    4 LAT PULLDOWN

    SUPERSET WITH

    FACE PULL

    3 Sets of 12-15 each


    exercise
    DAY 5: PUSH B

    1 CABLE FLY 6 SINGLE ARM CABLE


    EXTENSION
    4 sets of 12-15 Reps
    3 Sets of 15 Reps
    2 INCLINE
    DUMBBELL PRESS
    7 LATERAL RAISE
    4 Sets of 8 Reps 
    5 Sets of 12-15 Reps

    3 DECLINE BENCH
    PRESS

    3 Sets of 10 Reps

    4 WEIGHTED DIPS
    or

    BODYWEIGHT
    DIPS
    3 Sets of 10-12 Reps

    5 CABLE PUSHDOWN
    4 Sets of 10-12 each
    exercise
    DAY 6: LEGS B

    1 SEATED HAMSTRING CURL


    4 sets of 12-15 Reps

    2 STIFF LEGGED DEADLIFT

    3 Sets of 6-8 Reps 

    LAYING HAMSTRING
    3 CURL
    3 Sets of 12-15 Reps 

    4 LEG EXTENSION

    5 Sets of 12-15 Reps

    5 LEG PRESS

    5 Sets of 8-10

    6 SEATED CALF RAISE


    SUPERSET WITH

    HAMMER STRENGTH
    HIGH ROW

    5 Sets of 15 Reps
    ABS

    1 ROPE CRUNCH
    5 Sets of 15 Reps

    2 HANGING KNEE RAISE

    5 Sets of 15 Reps 

    DECLINE BENCH
    3 LEG RAISE
    5 Sets of 15 Reps 

    4 STABILITY BALL
    CRUNCH
    5 Sets of 15 Reps

    * Select and perform 1-2


    exercises at the end of 3-5
    workous per week 

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