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  • Chest, Shoulder & Tricep

    Hochgeladen von

    Amir Aiman
    2 Ansichten1 Seite
    This workout routine divides exercises into chest, shoulder, tricep, back, traps, bicep, and leg days. The chest day focuses on presses and flies using dumbbells. Shoulder day works the delts with presses, raises, and flies. Tricep exercises include kickbacks, skull crushers, and overhead extensions. Back and biceps are targeted on another day with rows, deadlifts, curls, and upright rows. Traps are worked with shrugs and upright rows. Leg day finishes with squats, split squats, and stiff leg deadlifts.

    Originalbeschreibung:

    ppl

    Originaltitel

    Workout Split

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    This workout routine divides exercises into chest, shoulder, tricep, back, traps, bicep, and leg days. The chest day focuses on presses and flies using dumbbells. Shoulder day works the delts with presses, raises, and flies. Tricep exercises include kickbacks, skull crushers, and overhead extensions. Back and biceps are targeted on another day with rows, deadlifts, curls, and upright rows. Traps are worked with shrugs and upright rows. Leg day finishes with squats, split squats, and stiff leg deadlifts.

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    © All Rights Reserved
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    2 Ansichten1 Seite

    Chest, Shoulder & Tricep

    Hochgeladen von

    Amir Aiman
    This workout routine divides exercises into chest, shoulder, tricep, back, traps, bicep, and leg days. The chest day focuses on presses and flies using dumbbells. Shoulder day works the delts with presses, raises, and flies. Tricep exercises include kickbacks, skull crushers, and overhead extensions. Back and biceps are targeted on another day with rows, deadlifts, curls, and upright rows. Traps are worked with shrugs and upright rows. Leg day finishes with squats, split squats, and stiff leg deadlifts.

    Copyright:

    © All Rights Reserved
    Als DOCX, PDF, TXT herunterladen oder online auf Scribd lesen
    Markieren Sie unangemessene Inhalte
    von 1

    Chest, Shoulder & tricep

    Chest
    Dumbell Chest press 10x3
    Dumbell Chest Fly 3x10
    Dumbell Pullover 3x10

    Shoulder 3 set (15-20 rep)


    Military press
    Neautral grip front raise
    Seated lateral raise
    Bent over laterial fly

    Tricep
    Kickback
    Skull crusher
    Overhead extension

    Back, Traps & Bicep

    Back
    Bent over row 10x3
    One arm DB row 10x3
    DB Deadlift 10x3

    Traps
    DB shrugs 3x10
    Upright row 3x10

    Bicep
    Concentration Curls 3x10
    21’s 1x21
    Hammer curl 3x12

    Quad, Hamstring & Glute


    Goblet squad
    One legged squad
    Split squat
    Stiff leg Deadlift DB

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