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    Monday Wednesday Friday Protein Warm Up Warm Up Warm Up: Monitor Progress Every 4 Months Through Statistic

    Uploaded by

    Kernelio Houdy Lemuel
    The document outlines a 3 day workout routine that includes warm up, stretching, and multiple exercises for different muscle groups each day. It also provides protein options and supplements. On Mondays the focus is chest, triceps, and abs. Wednesdays target legs and shoulders. Fridays work upper back, biceps, lower back, and forearms. The routine includes 4 sets of 10 repetitions for each exercise. It also recommends 8 hours of sleep, monitoring progress every 4 months, and supplements like protein, amino acids, creatine, and BCAAs.

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    © All Rights Reserved
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    Monday Wednesday Friday Protein Warm Up Warm Up Warm Up: Monitor Progress Every 4 Months Through Statistic

    Uploaded by

    Kernelio Houdy Lemuel
    52 views2 pages
    The document outlines a 3 day workout routine that includes warm up, stretching, and multiple exercises for different muscle groups each day. It also provides protein options and supplements. On Mondays the focus is chest, triceps, and abs. Wednesdays target legs and shoulders. Fridays work upper back, biceps, lower back, and forearms. The routine includes 4 sets of 10 repetitions for each exercise. It also recommends 8 hours of sleep, monitoring progress every 4 months, and supplements like protein, amino acids, creatine, and BCAAs.

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    Workout Program

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    The document outlines a 3 day workout routine that includes warm up, stretching, and multiple exercises for different muscle groups each day. It also provides protein options and supplements. On Mondays the focus is chest, triceps, and abs. Wednesdays target legs and shoulders. Fridays work upper back, biceps, lower back, and forearms. The routine includes 4 sets of 10 repetitions for each exercise. It also recommends 8 hours of sleep, monitoring progress every 4 months, and supplements like protein, amino acids, creatine, and BCAAs.

    Copyright:

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

    Monday Wednesday Friday Protein Warm Up Warm Up Warm Up: Monitor Progress Every 4 Months Through Statistic

    Uploaded by

    Kernelio Houdy Lemuel
    The document outlines a 3 day workout routine that includes warm up, stretching, and multiple exercises for different muscle groups each day. It also provides protein options and supplements. On Mondays the focus is chest, triceps, and abs. Wednesdays target legs and shoulders. Fridays work upper back, biceps, lower back, and forearms. The routine includes 4 sets of 10 repetitions for each exercise. It also recommends 8 hours of sleep, monitoring progress every 4 months, and supplements like protein, amino acids, creatine, and BCAAs.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    of 2

    Monday Wednesday Friday Protein

    Beef
    Warm Up Warm Up Warm Up Chicken
    Static Bike 20 minutes Static Bike 20 minutes Static Bike 20 minutes Mutton
    Body Stretching 10 minutes Body Stretching 10 minutes Body Stretching 10 minutes Pork
    Tofu
    Chest Leg Upper Back Soya
    Flat Barbell Bench Press 4 x 10 reps Barbell Squat 4 x 10 reps Wide Grip Lat Pull Down 4 x 10 reps Milk
    Incline Barbell Bench Press 4 x 10 reps Dumbell Front Squat 4 x 10 reps Medium Grip Lat Pull Down 4 x 10 reps Dairy
    Decline Barbell Bench Press 4 x 10 reps Standing Dumbell Calf Raises 4 x 10 reps Reverse Close Grip Lat Pull Down 4 x 10 reps Egg
    Seated Cable Row 4 x 10 reps
    Flat Dumbell Bench Press 4 x 10 reps Shoulder Sleep
    Incline Dumbell Bench Press 4 x 10 reps Barbell Military Press 4 x 10 reps Barbell Row 4 x 10 reps 8 hours
    Decline Dumbell Bench Press 4 x 10 reps Dumbell Military Press 4 x 10 reps Dumbell Row 4 x 10 reps
    Arnold Press 4 x 10 reps Extra
    Flat Dumbell Fly 4 x 10 reps Front Raise 4 x 10 reps Lower Back Amino
    Cable Station 4 x 10 reps Dumbell Lateral Raise 4 x 10 reps Barbell Deadlift 4 x 10 reps Creatine
    Butterfly 4 x 10 reps Hyper extensions 4 x 10 reps BCAA
    Barbell Upright Row 4 x 10 reps
    Triceps Barbell Shrug 4 x 10 reps Biceps Monitor
    Dips 4 x 10 reps Ez Bar Curl 4 x 10 reps Progress
    One Arm Dumbell Kick Back 4 x 10 reps Abs Hammer Curl 4 x 10 reps Every
    Triceps Cable Push Down 4 x 10 reps Sit up 4 x 10 reps Biceps Curl 4 x 10 reps 4 months
    Rotational Sit up 4 x 10 reps Biceps Cable Curl 4 x 10 reps through
    Abs Leg Raises 4 x 10 reps Statistic
    Sit up 4 x 10 reps Bicycle Crunches 4 x 10 reps Forearm
    Rotational Sit up 4 x 10 reps Wrist Curl 4 x 10 reps
    Leg Raises 4 x 10 reps Reverse Wrist Curl 4 x 10 reps
    Bicycle Crunches 4 x 10 reps
    Supplement Supplement Supplement
    250 ml of Chocolate UHT milk + 1 banana 250 ml of Chocolate UHT milk + 1 banana 250 ml of Chocolate UHT milk + 1 banana

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