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  • Exercises 1

    Transféré par

    Abhishek Tomar
    83 vues4 pages
    This document outlines a 6-day weight training routine that focuses on different muscle groups each day. It includes exercises like squats, deadlifts, presses, rows, and curls. Each muscle group session consists of 3-4 circuits of 2-3 exercises performed for 3 sets of 6-9 reps with 90 seconds of abs work between circuits.

    Description originale:

    Full Body routine

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    This document outlines a 6-day weight training routine that focuses on different muscle groups each day. It includes exercises like squats, deadlifts, presses, rows, and curls. Each muscle group session consists of 3-4 circuits of 2-3 exercises performed for 3 sets of 6-9 reps with 90 seconds of abs work between circuits.

    Droits d'auteur :

    © All Rights Reserved
    Téléchargez comme XLSX, PDF, TXT ou lisez en ligne sur Scribd
    Signaler comme contenu inapproprié
    83 vues4 pages

    Exercises 1

    Transféré par

    Abhishek Tomar
    This document outlines a 6-day weight training routine that focuses on different muscle groups each day. It includes exercises like squats, deadlifts, presses, rows, and curls. Each muscle group session consists of 3-4 circuits of 2-3 exercises performed for 3 sets of 6-9 reps with 90 seconds of abs work between circuits.

    Droits d'auteur :

    © All Rights Reserved
    Téléchargez comme XLSX, PDF, TXT ou lisez en ligne sur Scribd
    Signaler comme contenu inapproprié
    sur 4

    WEIGHT ROUTINE : 6-Days

    Morning
    4:30-6:00

    Running/ Skipping,
    Stretching,
    Freeletics,
    ABS, Twist

    MON/ THU: BACK SQUAT,


    CHEST, TRICEPS

    Sets

    Reps/ Set

    Back Squat

    Back Squat + Pull Overs

    Incline Bench Press[BB + DB]


    Bench Press[BB + DB]

    TUE/ FRI: DEADLIFT,


    BACK, BICEPS

    Sets

    Reps/ Set

    DeadLift

    DeadLift + High Pull

    Bent-Over Row[BB + DB]

    Pendlay Row + RG BB BO Row

    Push Ups

    AMAP

    WED/ SAT: FRONT SQUAT,


    SHOULDERS, TRICEPS

    Sets

    Reps/ Set

    Front Squat

    Front Squat + Side Lateral Raise

    Push Press + Shrugs

    Shoulder Press[BB + DB]

    Pull Ups

    AMAP

    BO Lateral Raise

    AMAP

    Preacher Curl + Press Down

    Zottman Curl + Triceps Bench Press

    Triceps Extension + Biceps Curl

    [Hammer + RG BB + Wrist] Curl

    12

    [Hammer + RG BB + Wrist] Curl

    12

    [Hammer + RG BB + Wrist] Curl

    12

    WEIGHT ROUTINE : 6-Days


    Sets

    Reps/Set

    Sets

    Reps/Set

    Bench Press

    MON/ THU: Chest & Back

    Push Press

    DB Row

    Pull Ups/ Pull Down

    Pull Overs

    Bent Over Raise

    DB Bench Press

    DB Shoulder Press

    Bent Over Row

    Pull Ups/ Pull Down

    Pull Overs

    Bent Over Raise

    [Hammer + RG BB + Wrist] Curl

    12

    [Hammer + RG BB + Wrist] Curl

    12

    TUE: Leg & Arms

    WED/ SAT: Shoulder & Back

    Sets

    Reps/Set

    Sets

    Reps/Set

    Back Squat

    Deadlift

    FRI: Leg & Arms

    Romanian Deadlift + Dand

    12

    Front Squat + Dand

    12

    Triceps Bench Press + DB Preacher Curl

    BB Curl + Press Down

    Lying French Press + Concentration Curl

    RGBB Preacher Curl + DB Ext

    Seated French + Zottman Curl

    BB Preacher Curl + OH DB Ext

    Calf Raise

    12

    Calf Raise

    12

    MONDAY
    LEG
    CKT
    Reps/ CKT
    SHOULDER
    Romanian Deadlift
    3
    9
    Deadlift
    9
    3
    PushUps
    FAILURE
    90 SECONDS PAUSE/ ABS
    Split Squat
    3
    9
    Front Squat
    9
    3
    Pull Ups
    FAILURE
    90 SECONDS PAUSE/ ABS
    BB Push Press
    9
    3
    BentOver Raise
    9
    Reverse Grip Curl
    3
    9
    90 SECONDS PAUSE/ ABS
    Arnold Press
    9
    3
    BentOver Raise
    9
    Wrist Curl
    3
    9

    WEIGHT ROUTINE : 4-Days


    TUESDAY/ WEDNESDAY
    THURSDAY
    LEG
    LEG
    CKT
    Reps/ CKT
    CKT
    Reps/ CKT
    CHEST, BACK
    SHOULDER
    Split Squat
    3
    9
    Split Squat
    3
    9
    Back Squat
    9
    Front Squat
    9
    3
    3
    Pull Ups
    FAILURE
    Pull Ups
    FAILURE
    90 SECONDS PAUSE/ ABS
    90 SECONDS PAUSE/ ABS
    S.Romanian Deadlift
    3
    9
    Romanian Deadlift
    3
    9
    Snatch Grip Deadlift
    9
    Deadlift
    9
    3
    3
    PushUps
    FAILURE
    PushUps
    FAILURE
    90 SECONDS PAUSE/ ABS
    90 SECONDS PAUSE/ ABS
    BB Bench Press
    9
    BB Push Press
    9
    3
    3
    DB Row
    9
    BentOver Raise
    9
    Reverse Grip Curl
    3
    9
    Reverse Grip Curl
    3
    9
    90 SECONDS PAUSE/ ABS
    90 SECONDS PAUSE/ ABS
    BB Bent Over Row
    9
    Arnold Press
    9
    3
    3
    DB Bench Press
    9
    BentOver Raise
    9
    Wrist Curl
    3
    9
    Wrist Curl
    3
    9

    FRIDAY/ SATURDAY
    LEG
    CKT
    Reps/ CKT
    CHEST, BACK
    S.Romanian Deadlift
    3
    9
    Snatch Grip Deadlift
    9
    3
    PushUps
    FAILURE
    90 SECONDS PAUSE/ ABS
    Split Squat
    3
    9
    Back Squat
    9
    3
    Pull Ups
    FAILURE
    90 SECONDS PAUSE/ ABS
    BB Bench Press
    9
    3
    DB Row
    9
    Reverse Grip Curl
    3
    9
    90 SECONDS PAUSE/ ABS
    BB Bent Over Row
    9
    3
    DB Bench Press
    9
    Wrist Curl
    3
    9

    WEIGHT ROUTINE : 4-Days


    MONDAY
    LEG
    SHOULDER
    Romanian Deadlift
    Deadlift
    PushUps

    CKT

    Reps/ CKT

    9
    FAILURE

    90 SECONDS PAUSE/ ABS


    Split Squat
    3
    9
    Front Squat
    9
    3
    Pull Ups
    FAILURE
    90 SECONDS PAUSE/ ABS
    Zottman Curl
    3
    9
    Reverse Grip Curl
    3
    9
    BB Push Press
    9
    3
    BentOver Raise
    9
    90 SECONDS PAUSE/ ABS
    Arnold Press
    9
    3
    BentOver Raise
    9
    Seated 2-Arm DB Ext
    3
    9
    Wrist Curl
    3
    9

    TUESDAY/ WEDNESDAY
    LEG
    CKT
    Reps/ CKT
    CHEST, BACK
    Split Squat
    3
    9

    LEG
    SHOULDER
    Split Squat

    THURSDAY

    Back Squat
    9
    3
    Pull Ups
    FAILURE
    90 SECONDS PAUSE/ ABS
    S.Romanian Deadlift
    3
    9
    Snatch Grip Deadlift
    9
    3
    PushUps
    FAILURE
    90 SECONDS PAUSE/ ABS
    Biceps Curl
    3
    9
    Reverse Grip Curl
    3
    9
    BB Bench Press
    9
    3
    DB Row
    9
    90 SECONDS PAUSE/ ABS
    BB Bent Over Row
    9
    3
    DB Bench Press
    9
    Seated 1-Arm DB Ext
    3
    9
    Wrist Curl
    3
    9

    Front Squat
    9
    3
    Pull Ups
    FAILURE
    90 SECONDS PAUSE/ ABS
    Romanian Deadlift
    3
    9
    Deadlift
    9
    3
    PushUps
    FAILURE
    90 SECONDS PAUSE/ ABS
    Preacher Curl
    3
    9
    Reverse Grip Curl
    3
    9
    BB Push Press
    9
    3
    BentOver Raise
    9
    90 SECONDS PAUSE/ ABS
    Arnold Press
    9
    3
    BentOver Raise
    9
    Lying Triceps Ext
    3
    9
    Wrist Curl
    3
    9

    CKT

    Reps/ CKT

    FRIDAY/ SATURDAY
    LEG
    CKT
    Reps/ CKT
    CHEST, BACK
    S.Romanian Deadlift
    3
    9
    Snatch Grip Deadlift
    9
    3
    PushUps
    FAILURE
    90 SECONDS PAUSE/ ABS
    Split Squat
    3
    9
    Back Squat
    9
    3
    Pull Ups
    FAILURE
    90 SECONDS PAUSE/ ABS
    Hammer Curl
    3
    9
    Reverse Grip Curl
    3
    9
    BB Bench Press
    9
    3
    DB Row
    9
    90 SECONDS PAUSE/ ABS
    BB Bent Over Row
    9
    3
    DB Bench Press
    9
    Lying Triceps Ext
    3
    9
    Wrist Curl
    3
    9

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