Scribd
Upload
2K views5 pages

GYM Program

The document outlines a weekly workout routine focusing on different muscle groups each day. It includes exercises for the chest, triceps, shoulders, biceps, legs, and back, with specific movements listed for each muscle group. The schedule is organized by days of the week, detailing exercises to be performed on Monday, Tuesday, Wednesday, Thursday, and Friday.

Uploaded by

creapc2020
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
2K views5 pages

GYM Program

The document outlines a weekly workout routine focusing on different muscle groups each day. It includes exercises for the chest, triceps, shoulders, biceps, legs, and back, with specific movements listed for each muscle group. The schedule is organized by days of the week, detailing exercises to be performed on Monday, Tuesday, Wednesday, Thursday, and Friday.

Uploaded by

creapc2020
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

Chest

Incline Bench Press/Incline Bench Db Press

Flat Bench Press/Flat Bench Db Press

Middle Chest Cable Fly/Close Grip Db Press

Cable Chest Fly/Db Fly

Triceps
MONDAY

Overhead Tricep Extansion

Incline Barbell Extatension

Cable Press Down

Single Arm Crossbody Cable

Cable Rope Push Down


Shoulder and biceps

Back Barbell Shoulder Press

Infront Shoulder Press

Upright Row

Dumbbell Front Raise

Cable Rope Raise


TUESDAY

Dumbbell Lateral Raise

Biceps

Bicep Curl

Hammer Curl

EZ Curl Bar Close

Reverse Curl Barbells


Legs

Barbell Back Squat

Lunges

Leg Press
Wednesday

Leg Extension

Leg Curl

Calf Raises
Back

Lat Pulldown

V-Bar Lat Pulldown

Single Arm Seated Cable Row


THURSDAY

T- Bar Row

Barbell Row

Single Arm Dumbbell Row


Arms-Biceps

Seated Bicep Curl

Ez Curl Bar Close

Incline Dumbbell Curl

Hammer Curl

Reverse Curl Barbell


FRIDAY

Tricep

Overhead Tricep

Incline Barbell Extension

Cable Rope Pushdown

Cable Press Down

Dips

You might also like