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Workout Program

The document outlines a 4 day workout split with exercises grouped by muscle groups. It provides the name of the exercise and number of sets and reps for each exercise on Monday focusing on chest, shoulders and triceps, Tuesday focuses on back and biceps, Thursday focuses on legs, and Friday focuses on arms and shoulders again.

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OP Two
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113 views1 page

Workout Program

The document outlines a 4 day workout split with exercises grouped by muscle groups. It provides the name of the exercise and number of sets and reps for each exercise on Monday focusing on chest, shoulders and triceps, Tuesday focuses on back and biceps, Thursday focuses on legs, and Friday focuses on arms and shoulders again.

Uploaded by

OP Two
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd

MONDAY

Chest, Shoulder & Triceps


Weighted Dips: 3 x 4,6,8 reps
Shoulder Press: 3 x 8-10 reps
Weighted Push-ups: 3 x 12-15 reps
Lateral Raises: 3 x 12-15 reps
Decline Push-ups: 3 x 12-15 reps
Bench Dips: 3 x 12-15 reps

TUESDAY
Back & Biceps
Weighted Pull-ups: 3 x 4,6,8 reps
Dumbbell Row: 3 x 8-10 reps
Neutral Grip Pull-Ups: 3 x 12-15 reps
Bicep Curls: 3 x 12-15 reps
Rear Delt Flyes: 3 x 12-15 reps
Hammer Curls: 3 x 12-15 reps

THURSDAY
Legs
Bulgarian Split Squat: 3 x 8-10 reps
Romanian Deadlifts: 3 x 8-10 reps
Dumbbell Front Squat: 3 x 12-15 reps
Dumbbell Hip-thrust: 3 x 12-15 reps
Reverse Lunge: 3 x 12-15 reps
Standing Calf Raises: 3 x 12- 15 reps

FRIDAY
Arms & Shoulders
Weighted Chin-ups: 3 x 8-10 reps
Weighted Triceps Dips: 3 x 8-10 reps
Lateral Raises: 3 x 12-15 reps
Rear Delt Flyes: 3 x 12-15 reps
Bicep Curls: 3 x 12-15 reps
Overhead Tricep extension: 3 x 12-15 reps

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