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    Week 1.pro Split

    Uploaded by

    Carlos Quinabandal

    Copyright:

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

    Week 1.pro Split

    Uploaded by

    Carlos Quinabandal
    5 views4 pages

    Original Title

    Week 1.Pro Split

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    © © All Rights Reserved

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    PDF, TXT or read online from Scribd

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    Copyright:

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

    Week 1.pro Split

    Uploaded by

    Carlos Quinabandal

    Copyright:

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

    Week 1.

    pro split
    Day1.Chest/tricep/abs
    Exercise Set Reps
    “Chest
    1.flat bench barbbell press 4 single 10-6
    2.cable pulley-UP flys 4 single 12-8
    3.incline bench dumbbell 3 super set 10-6
    press
    4.incline bench dumbbell 3 super set 12-8
    flys
    5.flat bench plate pullover 4 single set 10-6
    “Tricep
    6.flat bench barbbell close 4 single 10-6
    grip press
    7.standing cable bar pull- 3 super set 10-6
    UP lying
    8.standing cable bar push- 3 super set 10-6
    down
    “Calves
    *standing barbbell straight *seated two leg press *standing one leg calf w/
    foot calr close foot weight
    Day2.back/bicep/calves
    Exercise Set Reps
    “Back
    1.barbbell deadlift 4 single 10-6
    romanian deadlift
    2.latpull-down v-grip 3 super set 12-10-8
    3.chin-UP front wide grip 3 super set Failure
    4.seated cable v-grip row 3 single 12-10-8
    5.latpull-down Middle grip 4 single 10-6
    “Bicep
    6.standing barbbell curl 4 single 10-6
    7.standing alternate 3 super set 12-8
    dumbbell curl twst
    8.standing dumbbell 3 super set 12-8
    alternate hammer curl
    “Calves Set 3 Reps 15
    *standing barbbell straight *seated two leg press calf *standing one leg calf w/
    foot straight foot weight
    Day3.legs/forearms/abs
    Exercise Set Reps
    “Legs
    1.barbbell squat 4 single 10-6
    2.seated leg press narrow 4 single 10-6
    squat foot
    3.reverse hamstring leg 3 super set 12-8
    curl
    4.seated two leg curl quad 3 super set 12-8
    5.gablet squat wide foot 4 single 12-10
    “Forearms
    6.standing barbbell behind 4 single 12-10
    the back
    7.flat bench single 3 super set 10-8
    dumbbell wrist curl
    8.flat bench single reverse 3 super set 10-8
    grip
    “Abs set 4 Reps 25
    *flat bench leg raise *flat bench Cross leg *flat bench Russian twist
    crunches
    Day4.shoulder/traps/calves
    Exercise Set Reps
    “Shoulder
    1.standing barbbell front 4 single 10-6
    press
    2.seated bend deltoid flys 4 single 10-8
    3.stading two dumbbell 3 super set 12-8
    side lateral raise
    4.standing two dumbbell 3 super set 12-8
    front lateral alternate
    5.standing Ez-bar upright- 4 single 10-6
    row
    6.seated two dumbbell 4 single 10-6
    press
    “Traps
    7.standing barbell front 3 super set 12-10
    wide grip shrug
    8.standing two side plate 3 super set 12-10
    shrug
    “Calves Set 3 Reps 15
    *standing barbbell *seated two leg press calf *standing one leg calf w/
    straigtht foot calr straight foot weight
    Day5.arms/abs
    Exercise Set Rep
    1.standing barbell curl 4 single 10-6
    2.flat bench Ez-bar 4 single 10-6
    Extension
    3.standing alternate 3 super set (Bicep) 12-8
    hammer curl front
    4.standing one dumbbell 3 super set (Bicep) 12-8
    curl
    5.standing cable bar push- 3 super set (tricep) 12-8
    down
    6.standing cable rope 3 super set (tricep) 12-8
    push-down
    “Abs Set 4 Reps 25
    *flat bench leg raise *flat bench Cross leg *flat bench Russian twist
    crunches
    crunches

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