Scribd Logo
Upload

Welcome to Scribd!

  • 3 views

    April Program

    Uploaded by

    Carlos Quinabandal

    Copyright:

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

    April Program

    Uploaded by

    Carlos Quinabandal
    3 views6 pages

    Copyright

    © © All Rights Reserved

    Available Formats

    PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    3 views6 pages

    April Program

    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 6

    APRIL PROGRAM

    Day4.push
    Exercise Set Reps & goal
    “Chest
    1.flat bench barbbell press 3 10
    2.incline bench barbbell 3 10
    press
    3.flat bench pullover 3 10
    dumbbell
    “Shoulder
    1.standing barbbell front 3 10
    press
    2.standing dumbbell side 3 10
    lateral raise
    3.standing Ez-bar upright 3 10
    row
    “Tricep
    1.bench dips 3 10
    2.standing cable bar 3 10
    3.flat bench barbbell close 3 10
    grip press
    “Abs
    1.flat bench leg raise 3 20
    2.flat bench normal 3 20
    crunches
    3.flat bench Russian twist 3 20
    Day5.pull
    Exercise Set Reps goal
    “Back
    1.chin-UP front wide grip 3 10
    2.bend t-bar row 3 10
    3.latpull-down behind the 3 10
    back
    3 10
    back
    “Bicep
    1.standing Ez-bar curl 3 10
    2.standing two dumbbell 3 10
    curl wide
    3.standing plate hammer 3 10
    curl
    “Forearms
    1.standing cable bar front 3 10
    wrist curl
    2.standing cable bar front 3 10
    reverse grip wrist curl
    “Traps
    1.standing two plate side 3 10
    shrug
    “Abs
    1.flat bench leg raise 3 20
    2.flat bench normal 3 20
    crunches
    3.flat bench Russian twist 3 20
    Day6.lower body/abs
    Exercise Set Reps
    “Legs
    1.barbbell squat 3 10
    2.stay floor lunges 3 10
    3.seated leg curl quad 3 10
    “Lower back
    4.goodmorning exercise 3 10
    5.bar stiff deadlift 3 10
    “Calves
    6.stading barbbell straight 3 10.
    foot calf
    “Abs
    7.decline bench crunches 5 20
    8.decline bench leg kick 5 20
    Day7.push
    Exercise Set Reps
    “Chest
    1.incline bench barbbell 3 10
    press
    2.flat bench barbbell press 3 10
    3.dips 3 10
    “Shoulder
    4.standing barbbell behind 3 10
    the back press
    5.standing Ez-bar upright- 3 10
    row
    6.standing two dumbbell 3 10
    side lateral raise
    “Tricep
    7.flat bench Ez-bar 3 10
    Extension
    8.seated one dumbbell two 3 10
    arm lying
    “Abs
    9.decline bench crunches 5 25
    Day 8.pull
    Exercise Set Reps
    “Back
    1.chin-UP front wide grip 3 10
    2.seated cable v-grip row 3 10
    3.latpull-down behind the 3 10
    back
    “Bicep
    4.standing Ez-bar curl 3 10
    5.standing two dumbbell 3 10
    alternate curl
    6.standing front alternate 3 10
    hammer curl
    “Traps
    7.standing barbbell front 3 10
    shrug
    “Forearms
    8.ez-bar flat bench wrist 3 10
    curl
    “Abs
    9.hangging leg kick 5 25
    Day 9.legs

    Day10.push may 4
    Exercise Set Reps
    “Chest
    1.flat bench barbbell press 3 10
    2.incline bench barbbell 3 10
    press
    3.flat bench dumbbell flys 3 10
    “Shoulder
    4.stading barbbell front 3 10
    press
    5.standing one dumbbell 3 10
    side lateral
    6.cable rope facepull 3 10
    deltoid
    “Tricep
    7.cable bend bar Extension 3 10
    8.standing bar push-down 3 10
    “Abs
    “Abs
    9.hangging leg kick 5 25

    Day11. Pull
    Exercise Set Reps
    “Back
    1.chin-up reverse grip 3 10-failure
    2.bend single dumbbell 3 10
    row
    3.latpull-down front wide 3 10
    grip
    “Bicep
    4.standing barbbell curl 3 10
    5.standing barbbell reverse 3 10
    grip curl
    “Traps
    6.standing smith machin 3 10
    bar front shrug
    “Forearms
    7.flat bench single 3 10
    dumbbell wrist curl
    “Ab
    8.decline crunches 5 25
    Day12.legs
    Exercise Set Reps
    “Legs
    1.standing barbbell squat 3 10
    2.seated one leg press 3 10
    3.seated one leg curl quad 3 10
    4.two dumbbell Romanian 3 10
    deadlift
    5.reverse hamstring leg 3 10
    curl
    6.walking lunges 3
    7.standing barbbell v-foot 3 10
    calf
    8.standing one leg calf 3 15 non stop
    bodyweight

    You might also like