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    Oct 2017

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    zaidlateef
    This document outlines a two-day chest and back workout split that focuses on compound and isolation exercises. Day 1 includes exercises like the Gironda neck press, incline barbell press, and decline dumbbell press performed for 3 sets of 8-12 reps. Day 2 increases the reps to 12 reps per set on most exercises. The workout also includes a full body routine using lighter weight for 3 sets of 10 reps on exercises such as bench press, pulldowns, and curls.

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    Oct 2017

    Uploaded by

    zaidlateef
    11 views2 pages
    This document outlines a two-day chest and back workout split that focuses on compound and isolation exercises. Day 1 includes exercises like the Gironda neck press, incline barbell press, and decline dumbbell press performed for 3 sets of 8-12 reps. Day 2 increases the reps to 12 reps per set on most exercises. The workout also includes a full body routine using lighter weight for 3 sets of 10 reps on exercises such as bench press, pulldowns, and curls.

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    oct2017.xlsx

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    This document outlines a two-day chest and back workout split that focuses on compound and isolation exercises. Day 1 includes exercises like the Gironda neck press, incline barbell press, and decline dumbbell press performed for 3 sets of 8-12 reps. Day 2 increases the reps to 12 reps per set on most exercises. The workout also includes a full body routine using lighter weight for 3 sets of 10 reps on exercises such as bench press, pulldowns, and curls.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    11 views2 pages

    Oct 2017

    Uploaded by

    zaidlateef
    This document outlines a two-day chest and back workout split that focuses on compound and isolation exercises. Day 1 includes exercises like the Gironda neck press, incline barbell press, and decline dumbbell press performed for 3 sets of 8-12 reps. Day 2 increases the reps to 12 reps per set on most exercises. The workout also includes a full body routine using lighter weight for 3 sets of 10 reps on exercises such as bench press, pulldowns, and curls.

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    Download as XLSX, PDF, TXT or read online from Scribd
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    Exercise Sets Day1_Reps Day2_Reps Muscle

    Gironda Neck Press 3 8-6 12 Chest


    Incline BB press + reverse grip DB press 3 8 12 Chest
    Decline DB press + pullover 3 8 12 Chest
    sequeez press 3 12 + 10 12 + 10 Chest
    Chin-up 3 6 6 Back
    DB row 3 8 8 Back
    wide grip pulldown 2 10 12 Back
    FST7 stright arm row 7 12 12 Back
    behin the neck Rope extensions 3 10 12 Tri
    V-bar pushdown 3 12 12 Tri
    incline skull-crusher 3 8-6 10 Tri
    Leg Press 3 8-10 12 Leg
    walking Lunges 3 8 8 Leg
    bulgarian squat 3 8 8 Leg
    seated DB press / arnold press 3 8 12 Shoulder
    bentover- side - front Lat rise 3 10-8 10-8 Shoulder
    DB shrug 3 8 8 Shoulder
    Standing Cable Curl + BB curl 3 10 12 Biceps
    Incline dumbbell curls 3 8 12 Biceps
    wide grip EZ Preacher curl 2 12 12 Biceps
    Concentration curls 2 21 21 Biceps
    Exercise Sets Reps
    10-15 minute warm-up
    bench press 3 10
    seated-pulley 3 10
    knee extension 3 10
    behind-neck press 3 10
    leg press 3 10
    bicep curls 3 10
    tricep pull-downs 3 10
    use 70-75% if 1RM weight

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