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  • Back Day: 1. First Row

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    James
    9 Ansichten3 Seiten
    The document outlines workout plans for back day, leg day, and chest/delts day. The back day plan includes rows, vertical pulls, light pulls/raises, trapezius exercises, and lower back exercises. The leg day plan focuses on squats, Romanian deadlifts, lunges, leg curls, leg press, and calf raises. The chest/delts day plan starts with rotator cuff warmups and includes exercises targeting the rear delts, chest, incline presses, flyes, additional chest exercises, side delts, and rear delts.

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    Workout Plan.docx

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    The document outlines workout plans for back day, leg day, and chest/delts day. The back day plan includes rows, vertical pulls, light pulls/raises, trapezius exercises, and lower back exercises. The leg day plan focuses on squats, Romanian deadlifts, lunges, leg curls, leg press, and calf raises. The chest/delts day plan starts with rotator cuff warmups and includes exercises targeting the rear delts, chest, incline presses, flyes, additional chest exercises, side delts, and rear delts.

    Copyright:

    © All Rights Reserved
    Als DOCX, PDF, TXT herunterladen oder online auf Scribd lesen
    Markieren Sie unangemessene Inhalte
    9 Ansichten3 Seiten

    Back Day: 1. First Row

    Hochgeladen von

    James
    The document outlines workout plans for back day, leg day, and chest/delts day. The back day plan includes rows, vertical pulls, light pulls/raises, trapezius exercises, and lower back exercises. The leg day plan focuses on squats, Romanian deadlifts, lunges, leg curls, leg press, and calf raises. The chest/delts day plan starts with rotator cuff warmups and includes exercises targeting the rear delts, chest, incline presses, flyes, additional chest exercises, side delts, and rear delts.

    Copyright:

    © All Rights Reserved
    Als DOCX, PDF, TXT herunterladen oder online auf Scribd lesen
    Markieren Sie unangemessene Inhalte
    von 3

    Workout Plan

    Back Day
    1.

    First Row
    a.Bent over Row
    b.Pendlay Row
    2.
    First Vertical
    a.Chin-ups/Chin-up machine
    b.Pull-ups /Pull-up machine
    3.
    Second Row
    a.Seated Rows
    b.Dumbbell Row
    c. Bent over dumbbell row
    4.
    Second Vertical
    a.Lat Pulldown (wide grip, narrow grip,
    normal grip, underhand grip, V-bar)
    b.Straight arm lat pulldown (rope, bar)
    5.
    Light Pull/Raise (Either before or after
    Rows/Verticals)
    a.Face Pulls
    b.Incline Y/T raise
    c. W raise
    6.
    Trapezoids
    a.Shrugs (Dumbbell, Barbell, Cable)
    7.
    Lower Back
    a.Hyperextensions
    Leg Day

    1.
    2.
    3.
    4.
    5.
    6.

    Squats
    Romanian Deadlifts
    Lunges (Step ups on high reps)
    Leg Curls
    Leg Press
    Calf Raises

    Chest/Delts Day

    Warmup Rotator cuffs with arm circles and external


    rotations
    1.

    2.
    3.
    4.
    5.
    6.
    7.

    Rear Delt
    a.
    Machine reverse fly
    b.
    Dumbbell reverse fly
    c.Face Pull
    Flat Press
    a.
    Bench Press
    b.
    Dumbbell bench press
    Inclined Press
    a.
    Incline bench
    b.
    Incline dumbbells
    Flyes
    a.
    Dumbbell (Flat/Incline)
    b.
    Machine
    Extra Chest
    a.
    Pushups
    b.
    Dumbbell pullovers
    Side Delt
    a.
    Lateral raise
    b.
    Cable lateral raise
    Rear Delt
    a.
    Machine reverse fly
    b.
    Dumbbell reverse fly
    c. Face pul

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