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    Legs and Abs: Monday

    Uploaded by

    Vicky
    The document outlines a full body workout program split into Monday, Tuesday, Wednesday, Friday and Saturday. Each day focuses on different muscle groups and includes 3-4 exercises per muscle group with 3-4 sets of 8-12 reps. The program also includes abdominal exercises every day.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd

    Legs and Abs: Monday

    Uploaded by

    Vicky
    81 views7 pages
    The document outlines a full body workout program split into Monday, Tuesday, Wednesday, Friday and Saturday. Each day focuses on different muscle groups and includes 3-4 exercises per muscle group with 3-4 sets of 8-12 reps. The program also includes abdominal exercises every day.

    Original Description:

    Gym Log

    Original Title

    Gym log

    Copyright

    © © All Rights Reserved

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    XLSX, PDF, TXT or read online from Scribd

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    The document outlines a full body workout program split into Monday, Tuesday, Wednesday, Friday and Saturday. Each day focuses on different muscle groups and includes 3-4 exercises per muscle group with 3-4 sets of 8-12 reps. The program also includes abdominal exercises every day.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    81 views7 pages

    Legs and Abs: Monday

    Uploaded by

    Vicky
    The document outlines a full body workout program split into Monday, Tuesday, Wednesday, Friday and Saturday. Each day focuses on different muscle groups and includes 3-4 exercises per muscle group with 3-4 sets of 8-12 reps. The program also includes abdominal exercises every day.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    of 7

    Monday

    Legs and Abs

    Quads Barbell full Squat


    Quads Barbell parallel Squat
    Quads Standing Lunges
    Quads Walking Lunges
    Quads Leg Press
    Quads Knocking Knees
    Quads Burpee
    Hamstring Lying Leg Curls (Machine)
    Hamstring Ball Leg Curls
    Hamstring Front Back Leg Swing
    Hamstring Stiff-Legged Barbell Deadlift
    Hamstring Standing Toe Touches
    Calf Barbell Calf Raise
    Calf Dumbell Calf raise
    Calf Seated Calf Raise
    Jump Rope

    ABS

    Landmine 180
    Bottoms up
    Cross Body Crunch
    Decline reverse crunch
    Decline Crunch
    Lying Knee to Elbow
    Ab roller
    Glutes

    Arms
    Biceps Barbell Curls
    Biceps Wide Grip Barbell Curls
    Biceps Hammer Curls
    Biceps Concentration Curls/ Preacher Curls
    Biceps Reverse Concentration Curls/ Reverse Preacher Curls
    Biceps Seated Close-Grip Concentration Barbell
    Biceps Close-Grip EZ Bar Curl
    Biceps Dumbell alternate bicep curl
    Biceps Pulley Machine Curls
    Triceps Decline EZ Bar Triceps Extension
    Triceps Overhead Dumbell Triceps
    Triceps Body weight Bench Dip
    Triceps Weighted Bench Dip
    Triceps Lying overhead Close-Grip EZ Bar Curl
    Triceps Pulley Triceps pushdown
    Triceps Reverse grip Pulley Triceps pushdown
    ForeArms Palms-Up Barbell Wrist Curl Over A Bench
    ForeArms Palms-down Barbell Wrist Curl Over A Bench
    ForeArms Wrist Rotations with Straight Bar

    Chest
    Normal Bench press
    Normal Fly
    Incline Bench press
    Incline Fly
    Decline Bench press
    Decline Fly
    Straight Chest Push Machine
    Cross Chest Push Machine

    Shoulder
    Standing Barbell Push up - Front
    Standing Barbell Push up - Back
    Standing Alternate Dumbell Press
    Standing Barbell front raise
    Standing alternate dumbell front raise
    Standing together dumbell Side raise
    Seated Dumbell Shoulder Press
    Lying Reverse Dumbell Fly
    Monday
    Muscle Exercise Weight Sets Reps
    Biceps Barbell Curls 10, 15 4 8, 10, 12, 8
    Biceps Wide Grip Barbell Curls 10, 15 3 8, 10, 8
    Biceps Hammer Curls 5 3 8, 10, 12
    Biceps Pulley Machine Curls 5, 10, 15 3 12, 10, 8
    Triceps Decline EZ Bar Triceps Extension 10, 15 4 8, 10, 12, 8
    Triceps Overhead Dumbell Triceps 5 3 8,10, 8
    Triceps Body weight Bench Dip - 3 10
    Triceps Pulley Triceps pushdown 15, 20, 25 3 12, 10, 8
    Triceps Reverse grip Pulley Triceps pushdown 10, 15, 20 3 12, 10, 8
    ForeArms Palms-Up Barbell Wrist Curl Over A Bench 10, 15 4 8, 10, 12, 8
    ForeArms Palms-down Barbell Wrist Curl Over A Bench 10 3 12

    Abs Decline crunches 3 15


    Abs Lying flat push through crunches 3 15
    Abs Reverse Crunches 3 15
    Tuesday
    Muscle Exercise Weight Sets Reps
    Quads Barbell full Squat 20, 30 4 8, 10, 12, 8
    Quads Standing Lunges 5, 7.5 3 8, 10, 8
    Quads Leg Press 25 3 8, 10, 12
    Quads Knocking Knees 5, 7.5, 10 3 12, 10, 8
    Quads Burpee - 3 12
    Hamstring Front Back Leg Swing - 3 10
    Hamstring Lying Leg Curls (Machine) 15 3 10
    Hamstring Stiff-Legged Barbell Deadlift 15, 20 3 12, 10, 8
    Calf Barbell Calf Raise 10, 15, 20 3 12, 10, 8
    Calf Dumbell Calf raise 5, 7.5 4 8, 10, 12, 8
    Calf Seated Calf Raise 10, 15, 20 3 12, 10, 8

    Abs Decline crunches 3 15


    Abs Lying flat push through crunches 3 15
    Abs Reverse Crunches 3 15
    Wednesday
    Muscle Exercise Weight Sets Reps
    Chest Normal Bench press 15, 20 4 8, 10, 12, 8
    Chest Normal Fly 5 3 8, 10, 12
    Chest Incline Bench press 10, 15 4 8, 10, 12, 8
    Chest Incline Fly 5 3 8, 10, 12
    Chest Decline Bench press 10, 15 4 8, 10, 12, 8
    Chest Decline Fly 5 3 8, 10, 12
    Chest Butterfly Machine 15, 20, 25 3 12, 10, 8
    Chest Cross Chest Push Machine 15, 20, 25 3 12, 10, 8
    Calf Barbell Calf Raise 10, 15, 20 3 12, 10, 8
    Calf Dumbell Calf raise 5, 7.5 4 8, 10, 12, 8
    Calf Seated Calf Raise 10, 15, 20 3 12, 10, 8

    Abs Decline crunches 3 15


    Abs Lying flat push through crunches 3 15
    Abs Reverse Crunches 3 15
    Friday
    Muscle Exercise Weight Sets Reps
    Shoulder Standing Barbell Push up - Front 10, 15 4 8, 10, 12, 8
    Shoulder Standing Barbell Push up - Back 10, 15 4 8, 10, 12, 8
    Shoulder Standing Alternate Dumbell Press 5 3 10
    Shoulder Standing Barbell front raise 10 3 10
    Shoulder Standing alternate dumbell front raise 5, 7.5 4 8, 10, 12, 8
    Shoulder Standing together dumbell Side raise 5 3 8, 10, 12
    Shoulder Seated Dumbell Shoulder Press 5, 7.5 3 12, 10, 8
    Shoulder Lying Reverse Dumbell Fly 5 3 10
    Biceps Close-Grip EZ Bar Curl 10, 15 4 8, 10, 12, 8
    Biceps Dumbell alternate bicep curl 5, 7.5 4 8, 10, 12, 8
    Biceps Pulley Machine Curls 5, 10, 15 3 12, 10, 8
    Triceps Decline EZ Bar Triceps Extension 10, 15 4 8, 10, 12, 8
    Triceps Overhead Dumbell Triceps 5 3 8,10, 8
    Triceps Body weight Bench Dip - 3 10

    Abs Decline crunches 3 15


    Abs Lying flat push through crunches 3 15
    Abs Reverse Crunches 3 15
    Saturday
    Muscle Exercise Weight Sets Reps
    Back Lats machine Wide grip front 15, 20, 25 3 10
    Back Lats machine Wide grip back 15, 20, 25 3 10
    Back Lats machine medium grip front 15, 20, 25 3 10
    Back Lats machine medium grip back 15, 20, 25 3 10
    Back Lats machine close grip front 15, 20, 25 3 10
    Back Pull Ups - 3 8
    Back Seated Dumbell Shoulder Press 5, 7.5 3 12, 10, 8
    Back Lying Reverse Dumbell Fly 5 3 10

    Quads Barbell full Squat 20, 30 4 8, 10, 12, 8


    Quads Knocking Knees 5, 7.5, 10 3 12, 10, 8
    Quads Burpee - 3 12
    Calf Barbell Calf Raise 10, 15, 20 3 12, 10, 8
    Calf Dumbell Calf raise 5, 7.5 4 8, 10, 12, 8
    Calf Seated Calf Raise 10, 15, 20 3 12, 10, 8

    Abs Decline crunches 3 15


    Abs Lying flat push through crunches 3 15
    Abs Reverse Crunches 3 15

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