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    GYM Exercise Routine

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    The document outlines a 4 day training program that focuses on different muscle groups each day: day 1 is chest and triceps, day 2 is back and biceps, day 3 is shoulders and forearms, and day 4 is legs. Each day includes 3-9 exercises with 3 sets of 8-12 repetitions prescribed for each exercise.

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    GYM Exercise Routine

    Uploaded by

    ScribdTranslations
    55 views7 pages
    The document outlines a 4 day training program that focuses on different muscle groups each day: day 1 is chest and triceps, day 2 is back and biceps, day 3 is shoulders and forearms, and day 4 is legs. Each day includes 3-9 exercises with 3 sets of 8-12 repetitions prescribed for each exercise.

    Original Description:

    Routines for the gym.

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    The document outlines a 4 day training program that focuses on different muscle groups each day: day 1 is chest and triceps, day 2 is back and biceps, day 3 is shoulders and forearms, and day 4 is legs. Each day includes 3-9 exercises with 3 sets of 8-12 repetitions prescribed for each exercise.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    55 views7 pages

    GYM Exercise Routine

    Uploaded by

    ScribdTranslations
    The document outlines a 4 day training program that focuses on different muscle groups each day: day 1 is chest and triceps, day 2 is back and biceps, day 3 is shoulders and forearms, and day 4 is legs. Each day includes 3-9 exercises with 3 sets of 8-12 repetitions prescribed for each exercise.

    Copyright:

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

    Distribution of training

    Day 1: Monday: Chest and


    Triceps Incline Bench Press

    Bench Press Series: 3


    Repetitions: 8-10
    Series: 4
    Repetitions: 8

    Decline Bench Press Incline Dumbbell Flys

    Series: 3 Series: 3
    Repetitions: 8 Repetitions: 8

    Dumbbell Flys Cable tricep extension with rope

    Series: 2 Series: 2
    Repetitions: 10 Repetitions: 10
    Single Bench Dip

    Series: 3
    Repetitions: 12

    Triceps Dips

    Series: 3
    Repetitions: 8
    Day 2 - 9 Exercises - Back and
    Biceps Workout

    Bent Over Row One Arm dumbbell Row

    Series: 3 Series: 3
    Repetitions: 8 Repetitions: 8

    Chin up
    Seated Cable Row
    Series: 3
    Repetitions: 8 Series: 3
    Repetitions: 8

    Lat Pull Down Preacher Curl Cable

    Series: 3 Series: 3
    Repetitions: 8 Repetitions: 8

    Close Grip Standing Barbell Curl


    Series: 3
    Repetitions: 8

    Dumbbell Preacher Curl

    Series: 3
    Repetitions: 8

    High Pulley Cable Curl

    Series: 3
    Repetitions: 8
    Day 3 - 7 Exercises : We will
    work forearms and shoulders.
    Military Press
    Dumbbell Wrist Curl Over Bench
    Series: 3
    Series: 4
    Repetitions: 10
    Repetitions: 10

    Seated Reverse Barbell Wrist curl


    Seated Arnold Press
    Series: 4
    Series: 3
    Repetitions: 10
    Repetitions: 10

    Dumbbell Lateral Raise


    Seated High Barbell Front Raise
    Series: 4
    Series: 3
    Repetitions: 10
    Repetitions: 10

    Smith Machine Shoulder Press


    Series: 3
    Repetitions: 12
    Day 4 - 5 Exercises : We will
    work Legs
    Leg Curl
    Seated Calf Raise
    Series: 3
    Series: 4
    Repetitions: 10
    Repetitions: 8

    Leg Extensions
    Standing Barbell Calf Raise
    Series: 3
    Repetitions: 10
    Series: 3
    Repetitions: 10

    Squats

    Series: 4
    Repetitions: 8

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