Scribd Logo
Upload

Welcome to Scribd!

  • 242 views

    Workout Plan - (6 Day Split-2bp) Legs Once

    Uploaded by

    Aditya Sanjeev
    This workout plan outlines a 6 day split routine focusing on different muscle groups each day. Day 1 works chest, shoulders, and abs with exercises like flat bench dumbbell press and shoulder press. Day 2 targets the back with pulls ups, deadlifts, and various rowing motions. Day 3 is for arms and obliques, featuring bicep curls, tricep exercises, and Russian twists. Legs are the focus on Day 4 with squats, leg presses, and calf raises. Day 5 returns to chest, shoulders, and triceps. The final day, Day 6, works the back and biceps. The plan provides exercise details, sets, reps, and rest day

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Workout Plan - (6 Day Split-2bp) Legs Once

    Uploaded by

    Aditya Sanjeev
    242 views4 pages
    This workout plan outlines a 6 day split routine focusing on different muscle groups each day. Day 1 works chest, shoulders, and abs with exercises like flat bench dumbbell press and shoulder press. Day 2 targets the back with pulls ups, deadlifts, and various rowing motions. Day 3 is for arms and obliques, featuring bicep curls, tricep exercises, and Russian twists. Legs are the focus on Day 4 with squats, leg presses, and calf raises. Day 5 returns to chest, shoulders, and triceps. The final day, Day 6, works the back and biceps. The plan provides exercise details, sets, reps, and rest day

    Original Description:

    workout plan

    Original Title

    WORKOUT PLAN-(6 DAY SPLIT-2BP)LEGS ONCE

    Copyright

    © © All Rights Reserved

    Available Formats

    PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    This workout plan outlines a 6 day split routine focusing on different muscle groups each day. Day 1 works chest, shoulders, and abs with exercises like flat bench dumbbell press and shoulder press. Day 2 targets the back with pulls ups, deadlifts, and various rowing motions. Day 3 is for arms and obliques, featuring bicep curls, tricep exercises, and Russian twists. Legs are the focus on Day 4 with squats, leg presses, and calf raises. Day 5 returns to chest, shoulders, and triceps. The final day, Day 6, works the back and biceps. The plan provides exercise details, sets, reps, and rest day

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    242 views4 pages

    Workout Plan - (6 Day Split-2bp) Legs Once

    Uploaded by

    Aditya Sanjeev
    This workout plan outlines a 6 day split routine focusing on different muscle groups each day. Day 1 works chest, shoulders, and abs with exercises like flat bench dumbbell press and shoulder press. Day 2 targets the back with pulls ups, deadlifts, and various rowing motions. Day 3 is for arms and obliques, featuring bicep curls, tricep exercises, and Russian twists. Legs are the focus on Day 4 with squats, leg presses, and calf raises. Day 5 returns to chest, shoulders, and triceps. The final day, Day 6, works the back and biceps. The plan provides exercise details, sets, reps, and rest day

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    You are on page 1of 4

    WORKOUT PLAN

    DAY 1-CHEST & SHOULDERS & ABS


    NUMBER EXERCISES SETS REPS
    1 FLAT BENCH DUMBELL PRESS & DB FLY(SUPERSET) 4 12-15
    2 FLAT BENCH DEAD PRESS & LOW PULLY CABLE FLY(SS) 3 12-15
    3 DECLINE HEX PRESS & PEC DEC FOR LOWER CHEST 3 12-15
    4 SHOULDER PRESS(DROP SET) 4 8-15
    5 LATERAL RAISES ON CABLE & LATERAL RAISE HOLD(20SEC) 4 15 & 20S
    6 FACE PULLS(MODERATE WEIGHT) & BENT OVER LATERAL 3 15 & 12
    RAISES(HEAVY)
    6 DEAD BUG & HANGING LEG RAISES 3 20 &15
    7 LYING LEG RAISES AND PLANK HOLD 3 20& 1 MIN

    DAY 2- BACK
    NUMBER EXERCISES SETS REPS
    1 PULL UPS 3 10
    2 DEADLIFT(HEAVY) 5 8-15
    3 LAT PULLDOWN & BEHIND THE NECK LAT PULLDOWN AND 3 15 & 15
    CLOSE GRIP LATPULLDOWN(GIANT SET)
    4 ONE ARM ROWING(DROP SET) 3 12,10,8
    5 WIDE GRIP SEATED ROWING & STIFF ARM ROWING 3 15 &15
    6 BARBELL ROWS 4 8-15

    DAY 3-ARMS & OBLIQUES


    NUMBER EXERCISES SETS REPS
    1 DB BICEP CURL(10 WITH LEFT,10 WITH RIGHT,10 WITH 3-4 12-15
    BOTH) & CLOSE GRIP BARBELL CURL
    2 ROPE TRICEP PUSHDOWN & JACK HAMMERS 3-4 12-15
    3 SPIDER CURLS & HAMMER CURLS WITH ROPE 3-4 12-15
    4 DB SKULL CRUSHERS & CLOSE GRIP BENCH PRESS & TRICEP 3-4 12-15
    BENCH DIPS
    5 RUSSIAN TWISTS & WOOD CHOPPER 3 15 & 15

    DAY 4- LEGS
    NUMBER EXERCISES SETS REPS
    1 BARBELL SQUATS & 1 DROP SET 5 15 &
    2 LEG EXTENSION & PULSES SQUATS & WALL SIT 3 15 & 15 & 30
    SEC
    3 LEG PRESS(DROP SET) 3 15,12,10
    4 LEG CURL & STRAIGHT LEG DEADLIFT(BARBELL) 3 15 & 12
    5 HIP THRUST & SUMO SQUATS 4 15 &15
    6 STANDING CALF RAISES(NARROW, SHOULDER WIDTH, 4 15,15 ,15
    WIDE)
    DAY 5 - CHEST & SHOULDER & TRICEP
    NUMBER EXERCISES SETS REPS
    1 INCLINE BENCH PRESS(HEAVY) & INCLINE CABLE FLY 4 8-15 & 15
    2 PEC DEC FLY & MACHINE CHEST PRESS 3 8-15
    3 DECLINE BENCH PRESS(HEAVY) & BAR DIPS 3 8-15
    4 MILITARY DB PRESS & FRONT RAISES 4 8-15
    5 LATERAL RAISES AND UPRIGHT ROW 3 8-15
    6 REAR DELT FLY AND SHRUGS 3 8-15
    7 TRICEP PUSHDOWN & OVERHEAD EXT.(ROPE) 4 8-15
    8 WEIGHTED BENCH DIPS(HEAVY) 3 8-15

    DAY 6- BACK & BICEPS


    NUMBER EXERCISES SETS REPS
    1 PULL UPS 3 10
    2 DEADLIFT AND BARBELL ROW COMBO 3 8-15
    3 CLOSE GRIP LAT PULLDOWN & SINGLE HAND LAT PULLDOWN 3 8-15
    4 SEATED ROWING CLOSE GRIP & INVERTED ROWS 3 8-15
    5 STIFF ARM ROWS 3 8-15
    6 INCLINE DB CURLS & PREACHER CURLS 4 15
    NOTE:-
    1. DO EACH EXERCISE PROPERLY. EACH REP IS IMPORTANT. SQUEEZE YOUR MUSCLE
    PROPERLY WHEN YOU CONTRACT IT AND HOLD IT FOR HALF A SECOND.THIS WILLHELP
    YOU ACHIEVE A GREAT PUMP AND GOOD EFFECTS.(YOU CAN FIND EVERY EXERCISE ON
    THE INTERNET OR ON MY INSTA PROFILE.)

    2. EAT PROPERLY. DON’T SKIP YOUR MEALS.

    3. DO CARDIO FOR 15-20 MINUTES AFTER YOUR WEIGHT


    TRAINING.(RUNNING,SKIPPING,BURPEES,JUMP SQUATS,MOUNTAINCLIMBERS,ETC.)

    4. MAKE THE NEGATIVES(WHEN YOU RELEASE THE WEIGHT) SLOW IN EACH EXERCISE.
    YOU CAN ADD CYLINDERS ON EACH SIDE OF THE BARBELL/ROD TO MAKE IT HEAVY.

    5. GIVE PROPER REST TO YOUR BODY. SLEEP FOR ATLEAST 8-9 HOURS ATNIGHT.

    6. DRINK ATLEAST 3.5-4 LITRES OF WATER.

    7. DB=DUMBELLS; RB= RESISTANCE BANDS.


    GOOD LUCK
    SAPAN MALIK
    (CPT & CNC)

    You might also like