Scribd Logo
Upload

Welcome to Scribd!

  • 184 views

    Workout

    Uploaded by

    Rastko Lazarevic
    The document outlines a 6-day workout routine split into different muscle groups each day. Day 1 focuses on abs with exercises like planks, sit-ups, and core boat crunches. Day 2 targets arms with chin-ups, curls, and tricep exercises. Day 3 works the chest with various push-up variations. Days 4-6 continue the split with additional abs, legs, and back exercises consisting of movements like squats, lunges, pull-ups, and extensions. The routines provide sets and repetitions for each exercise with rest periods between sets.

    Copyright:

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

    Workout

    Uploaded by

    Rastko Lazarevic
    184 views3 pages
    The document outlines a 6-day workout routine split into different muscle groups each day. Day 1 focuses on abs with exercises like planks, sit-ups, and core boat crunches. Day 2 targets arms with chin-ups, curls, and tricep exercises. Day 3 works the chest with various push-up variations. Days 4-6 continue the split with additional abs, legs, and back exercises consisting of movements like squats, lunges, pull-ups, and extensions. The routines provide sets and repetitions for each exercise with rest periods between sets.

    Original Description:

    za biceps supi posveceno

    Original Title

    workout

    Copyright

    © © All Rights Reserved

    Available Formats

    DOCX, PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    The document outlines a 6-day workout routine split into different muscle groups each day. Day 1 focuses on abs with exercises like planks, sit-ups, and core boat crunches. Day 2 targets arms with chin-ups, curls, and tricep exercises. Day 3 works the chest with various push-up variations. Days 4-6 continue the split with additional abs, legs, and back exercises consisting of movements like squats, lunges, pull-ups, and extensions. The routines provide sets and repetitions for each exercise with rest periods between sets.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    184 views3 pages

    Workout

    Uploaded by

    Rastko Lazarevic
    The document outlines a 6-day workout routine split into different muscle groups each day. Day 1 focuses on abs with exercises like planks, sit-ups, and core boat crunches. Day 2 targets arms with chin-ups, curls, and tricep exercises. Day 3 works the chest with various push-up variations. Days 4-6 continue the split with additional abs, legs, and back exercises consisting of movements like squats, lunges, pull-ups, and extensions. The routines provide sets and repetitions for each exercise with rest periods between sets.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    of 3
    At a glance
    Powered by AI
    The routine outlines 6 days of full body workouts focusing on core, arms, chest, legs and back with a mix of bodyweight exercises and some optional weighted exercises.

    The beginner routine includes exercises like planks, pushups, squats, lunges and other bodyweight movements for full body workouts.

    Some of the arm exercises in the routine for day 2 include weighted chinups, biceps chinups, waiters curls and lip buster curls into negative chin hangs.

    DAY 1: ABS

    Core boat crunch: 3×8-18 (rest 90 seconds between each set)


    Abdominal hollowing + Plank Superset: 3×60 seconds each (do a minute of hollowing, followed
    immediately by a minute of planking; rest 90 seconds between each superset)
    Toe touches: 2×50 (25 each side; rest 90 seconds between each set)
    Lying twists: 2×40 (20 each side; rest 90 seconds between each set)
    Shoulder blade protractions: 1×50
    Supermans: 2×20 (rest 60 seconds between each set)
    Sit-ups: 3×8-18 (rest 90 seconds between each set)

    Glute bridges: 3×8-18 (rest 90 seconds between each set)

    Bicycle crunches + Russian twists Superset: 3×20-30 each (10-15 each side, no rest in between
    exercises, rest 90 seconds between each superset)

    Wall slides: 1 set, getting as close to the wall as possible

    Good mornings without weight: 2×20 (rest 60 seconds between sets)

    DAY 2: ARMS
    1. WEIGHTED CHINUPS
    3-4 Sets x 6-8 reps (choose a weight that helps you to reach failure within this range)
    Note: Beginners may swap in seated chinups here if chins are too difficult.
    2. BICEPS CHINUPS
    2-3 sets of 10-12 reps to failure
    Note: Beginners may swap in inverted chin curls if this exercise is too difficult.
    3. WAITER’S CURLS
    2-3 sets of 10-12 reps to failure
    4A &B. LIP BUSTER CURLS INTO NEGATIVE CHIN HANGS
    2-3 sets of 15-20 reps on the lip busters immediately into a negative chin to failure

    HOME TRICEPS EXERCISES


    1 WEIGHTED UPRIGHT DIPS
    3-4 Sets x 6-8 reps (choose a weight that helps you to reach failure within this range)
    Note: Beginners may swap in feet assisted dips here if dips are too difficult.
    2. TRICEPS PUSHDOWNS
    2-3 sets of 10-12 reps to failure
    3. TRICEPS PUSHAWAYS
    2-3 sets of 10-12 reps to failure
    4. TRICEP PUSHUP TRIO
    2-3 sets to failure on each pushup as one giant drop
    Note: Beginners will perform each of these variations from their knees.

    DAY 3: CHEST
    4x10
    Wide Press-up
    Alternating Shuffle Press-up
    Diamond Press-up
    One-arm Press-up
    Cross-over Elevated Press-up
    Elevated Diamond Press-up
    Dynamic Press-up
    Spiderman Press-up
    Incline Press-up
    Decline Press-up

    DAY 4: ABS
    Core boat crunch: 3×8-18 (rest 90 seconds between each set)
    Abdominal hollowing + Plank Superset: 3×60 seconds each (do a minute of hollowing, followed
    immediately by a minute of planking; rest 90 seconds between each superset)
    Toe touches: 2×50 (25 each side; rest 90 seconds between each set)
    Lying twists: 2×40 (20 each side; rest 90 seconds between each set)
    Shoulder blade protractions: 1×50
    Supermans: 2×20 (rest 60 seconds between each set)

    DAY 5: LEGS
    Stretch: Runners lunges, toe touches, leg pulls, calf stretches, etc.
    Sprints: 3×50-100 meters (this fatigues your central nervous system and is actually a really good
    leg exercise to build powerful muscle fast)
    Bodyweight squats: 4×15-20
    Pistol squats: 3×10-20
    Leg curls: 3×10-20
    Glute bridges: 3×10-20
    Single leg calf raises: 3×15-20 each

    STRENGTH
    Stretch: See above.
    Broad jumps: 3×10-15
    Pistol squats: 3×10-15 each
    Jumping lunges: 3×10-20 each side
    Inchworms: 3×5-10 full inchworms
    Lunge pulses: 3×20-50 each side
    Jump rope: 5 minute freestyle

    DAY 6: BACK
    Pull-ups/assisted pull-ups: 2 sets of 8 repetitions
    Back extensions: 2 sets of 10 reps

    Reverse snow angels: 2 sets of 10 reps


    Plank: 2 instances of 30 seconds each
    Push-ups: 2 sets of 10 reps

    Hip hinges: 2 sets of 10 reps


    Scapula push-ups: 2 sets of 10 reps

    The Intermediate-Advanced Routine Back extensions: 3 sets of 10 reps Superman: 3 sets of 10 reps

    Pull-ups: 3 sets of 10 reps

    Wall walks: 3 sets of 6

    Scapula push-ups: 3 sets of 10

    Negative pull-ups: 2 sets of 10 Rest

    Negative pull-ups: 2 sets of 10

    Pull-up hold: 1 or 2 instances in upper position until failure Pull-up hold: 1 or 2 instances in lower
    position until failure

    You might also like