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    Workout Plan

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    fkybqwmcby

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    © All Rights Reserved
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    Workout Plan

    Uploaded by

    fkybqwmcby
    6 views3 pages

    Copyright

    © © All Rights Reserved

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    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    6 views3 pages

    Workout Plan

    Uploaded by

    fkybqwmcby

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    You are on page 1of 3

    Sunday Monday Tuesday

    Chest/Back Shoulders/Arms Legs


    Weighted Pullups Standing Military Press Non weighted Pullups
    Bench Press Machine shoulder press SQUATS
    Incline Press Seated dumbbell side laterals Dumbbell squats
    Incline Machine Seated rear delt fly Bulgarian split squats
    Flat bench machine Dumbbell bicep curls Leg Extensions
    T-bar rows with handle Cable Bicep curls with rope Hamstring Curls
    Barbell bent over rows Cable Tricep pulldowns with rope Calves
    One arm dumbbell rows Cable one arm tricep pulldown
    Wednesday Thursday
    Back/Chest Shoulders/Arms
    Weighted Pullups Shoulder dumbbell press
    Lat Pulldowns Cable side laterals
    Close Grip Pulldowns Face pulls
    Seated Cable Rows Bicep Preacher curls seated with bar
    One arm machine pulldown Bicep Hammer Curls
    Dumbbell Incline press Seated Bicep dumbbell curls
    Flat dumbbell press Close Grip bench press
    Low cable chest fly superset with pushups Cable Tricep over head extension
    Cable one arm tricep pulldown
    Friday Saturday
    Legs Rest
    Non weighted Pullups DON'T DO SHIT
    DEADLIFTS
    Leg Press
    Leg Extensions
    Hamstring Curls
    Lunges with dumbbells
    Calves

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