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  • Gym Planning (Lower and Upper Body)

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    arogan14
    20 vues6 pages
    Get It Done!

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    20 vues6 pages

    Gym Planning (Lower and Upper Body)

    Transféré par

    arogan14
    Get It Done!

    Droits d'auteur :

    © All Rights Reserved
    Téléchargez comme PDF, TXT ou lisez en ligne sur Scribd
    Signaler comme contenu inapproprié
    sur 6

    “Increase your weight sam, progressif!

    ”
    MONDAY Lower Body A
    TUESDAY Upper Body A
    WEDNESDAY Rest Day
    THURSDAY Lower Body B
    FRIDAY Upper Body B
    SATURDAY Upper Body A/B
    SUNDAY Rest Day
    10PM - 04AM - Sleep 09AM - 11AM - Workout
    Lower Body A Workout - Squat & Abs (core) Focus Upper Body A Workout - Benchpress Focus
    1. Barbell Squats (2x5, 1x5+) 1. Barbell Benchpress (2x5, 1x5+)
    2. Barbell Romanian Deadlifts (2x8, 1x8+) 2. Barbell Bent Over Rows (2x5, 1x5+)
    3. Hanging Leg Raises (2x8, 1x8+) 3. Incline Dumbbell Press (2x8, 1x8+)
    4. Goblet Squats (2x12, 1x12+) 4. Lat Pulldown (2x8, 1x8+)
    5. Dumbbell Calve Raises/Sled calf press (2x15, 1x15+) 5. Dumbbell Lateral Raises (2x12, 1x12)
    6. Ab Workout/ 2-3 exercises ( 2x15, 1x15+) 6. Tricep Cable Pushdown (2x12, 1x12+)
    7. Extra Isolation Work (2x12, 1x12+) 7. Dumbbell Concentration Curls (2x12, 1x12+)
    8. Seated Straight Arm Clip Chest (2x12, 1x12+)

    Lower Body B Workout - Deadlift & Abs (core) Focus Upper Body B Workout - Overhead Press Focus
    1. Barbell Deadlift (1x5, 1x5+) 1. Barbell Overhead Press (2x5, 1x5+)
    2. Barbell Squats (2x8, 1x8+) 2. Chin-Ups (2x10, 1x10+)
    3. Hanging Leg Raises (2x8, 1x8+) 3. Flat Bench Dumbbell Press (2x8, 1x8+)
    4. Single Leg Dumbbell Step Up (2x12, 1x12+) 4. Seated Cable Rows (2x8, 1x8+)
    5. Dumbbell Calve Raises/Sled calf press (2x15, 1x15+) 5. Bent Over Dumbbell Lateral Raises (2x12, 1x12)
    6. Ab Workout/ 2-3 exercises ( 2x15, 1x15+) 6. Overhead Dumbbell Tricep Extension (2x12, 1x12+)
    7. Extra Isolation Work (2x12, 1x12+) 7. Dumbbell Hammer Curls (2x12, 1x12+)
    8. Seated Lever Reverse Fly (2x12, 1x12+)
    2. Barbell Bent Over Rows 3. Incline Dumbbell Press
    1. Barbell Benchpress

    5. Dumbbell Lateral Raises 6. Tricep Cable Pushdown 7. Dumbbell Concentration Curls


    4. Lat Pulldown

    8. Seated Straight Arm Clip Chest

    Upper Body A
    1. Barbell Overhead Press 2. Chin-Ups 3. Flat Bench Dumbbell Press

    4. Seated Cable Rows 5. Bent Over Dumbbell Lateral Raises

    Upper Body B

    6. Overhead Dumbbell Tricep Extension 7. Dumbbell Hammer Curls 8. Seated lever reverse fly
    1. Barbell Squats 2. Barbell Romanian Deadlifts 3. Hanging Leg Raises

    4. Goblet Squats 5. Dumbbell Calve Raises 6. Single Leg Dumbbell Step Up

    7. Sled calf press

    Lower Body A
    Lower Body B
    Heels to the Heavens Step Through Plank

    AB workout
    X Man Crunches Alternating Thread the Needle

    Alternating Jackknifes Stationary Bikes

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