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    Month 1 Excel

    Uploaded by

    Greg Marso
    This one month workout program consists of a whole body split completed over 3 days per week. Each workout focuses on all major muscle groups through exercises like dumbbell squats, leg extensions, lat pulldowns, bench press, and crunches. All exercises are performed in 3 sets of 12, 10, and 8 repetitions with 60-90 seconds of rest between sets. The same exercises and set/repetition scheme is repeated for each of the 3 workouts during the week.

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    Month 1 Excel

    Uploaded by

    Greg Marso
    46 views1 page
    This one month workout program consists of a whole body split completed over 3 days per week. Each workout focuses on all major muscle groups through exercises like dumbbell squats, leg extensions, lat pulldowns, bench press, and crunches. All exercises are performed in 3 sets of 12, 10, and 8 repetitions with 60-90 seconds of rest between sets. The same exercises and set/repetition scheme is repeated for each of the 3 workouts during the week.

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    This one month workout program consists of a whole body split completed over 3 days per week. Each workout focuses on all major muscle groups through exercises like dumbbell squats, leg extensions, lat pulldowns, bench press, and crunches. All exercises are performed in 3 sets of 12, 10, and 8 repetitions with 60-90 seconds of rest between sets. The same exercises and set/repetition scheme is repeated for each of the 3 workouts during the week.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as XLS, PDF, TXT or read online from Scribd
    Download as xls, pdf, or txt
    46 views1 page

    Month 1 Excel

    Uploaded by

    Greg Marso
    This one month workout program consists of a whole body split completed over 3 days per week. Each workout focuses on all major muscle groups through exercises like dumbbell squats, leg extensions, lat pulldowns, bench press, and crunches. All exercises are performed in 3 sets of 12, 10, and 8 repetitions with 60-90 seconds of rest between sets. The same exercises and set/repetition scheme is repeated for each of the 3 workouts during the week.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as XLS, PDF, TXT or read online from Scribd
    Download as xls, pdf, or txt
    of 1

    MONTH 1 WORKOUT

    BASIC ONE DAY SPLIT WHOLE BODY PROGRAM

    WEEK # 60-90 Second Rest

    Workout #1
    Date___________
    Bodypart Exercise Set 1 Set 2 Set 3
    Compound Legs DB Squat 12/ 10/ 8/
    Quads Leg Extensions 12/ 10/ 8/
    Hamstrings Lying Leg Curls 12/ 10/ 8/
    Calves Standing Calf Raises 12/ 10/ 8/
    Chest Barbell Bench Press 12/ 10/ 8/
    Back Latissimus Pulldowns 12/ 10/ 8/
    Shoulders Dumbbell Overhead Press 12/ 10/ 8/
    Biceps Barbell Curls 12/ 10/ 8/
    Triceps Rope Tricep Pushdowns 12/ 10/ 8/
    Abdominals Crunches 15/ 15/ 15/
    Lower Back Hyperextensions 15/ 15/ 15/

    Workout #2
    Date___________
    Bodypart Exercise Set 1 Set 2 Set 3
    Compound Legs DB Squat 12/ 10/ 8/
    Quads Leg Extensions 12/ 10/ 8/
    Hamstrings Lying Leg Curls 12/ 10/ 8/
    Calves Standing Calf Raises 12/ 10/ 8/
    Chest Barbell Bench Press 12/ 10/ 8/
    Back Latissimus Pulldowns 12/ 10/ 8/
    Shoulders Dumbbell Overhead Press 12/ 10/ 8/
    Biceps Barbell Curls 12/ 10/ 8/
    Triceps Rope Tricep Pushdowns 12/ 10/ 8/
    Abdominals Crunches 15/ 15/ 15/
    Lower Back Hyperextensions 15/ 15/ 15/

    Workout #3
    Date___________
    Bodypart Exercise Set 1 Set 2 Set 3
    Compound Legs DB Squat 12/ 10/ 8/
    Quads Leg Extensions 12/ 10/ 8/
    Hamstrings Lying Leg Curls 12/ 10/ 8/
    Calves Standing Calf Raises 12/ 10/ 8/
    Chest Barbell Bench Press 12/ 10/ 8/
    Back Latissimus Pulldowns 12/ 10/ 8/
    Shoulders Dumbbell Overhead Press 12/ 10/ 8/
    Biceps Barbell Curls 12/ 10/ 8/
    Triceps Rope Tricep Pushdowns 12/ 10/ 8/
    Abdominals Crunches 15/ 15/ 15/
    Lower Back Hyperextensions 15/ 15/ 15/

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