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Monday: Chest & Abs Workout: Incline Bench Press

This document outlines a 5-day workout split with specific exercises scheduled for each day. Monday focuses on chest and abs with exercises like incline bench press and crunches. Tuesday targets the back with deadlifts and rows. Wednesday is legs and abs day with squats, lunges and calf raises. Thursday is arms day. Friday works shoulders and abs with military press and shrugs. Abs are also targeted 3 times per week with exercises such as hanging leg raises and cable crunches.

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177 views

Monday: Chest & Abs Workout: Incline Bench Press

This document outlines a 5-day workout split with specific exercises scheduled for each day. Monday focuses on chest and abs with exercises like incline bench press and crunches. Tuesday targets the back with deadlifts and rows. Wednesday is legs and abs day with squats, lunges and calf raises. Thursday is arms day. Friday works shoulders and abs with military press and shrugs. Abs are also targeted 3 times per week with exercises such as hanging leg raises and cable crunches.

Uploaded by

Sam
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PDF, TXT or read online on Scribd
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Monday: Chest & Abs Workout

Exercise Sets Reps

1. Incline Bench Press – Dumbbell or Barbell 4 6

2. Decline Bench Press – Dumbbell or Barbell 4 8-12

3. Machine Bench Press 3 6-12

4. Machine Fly – or Dumbbell Fly 3 12-15

5. Push Ups 3 Failure

6. Crunches 4 25

7. Leg Raise 3 12-15

Tuesday: Back Workout


Exercise Sets Reps

1. Deadlift 4 6

2. Lat Pull Down 4 8-12

3. Dumbbell Row – or machine low row 4 8-12

4. Hammer Strength Machine Row –


4 10
or machine upper row

5. Straight Arm Cable Pull Down 2 15

6. Cable Row Machine 3 12


Wednesday: Legs & Abs Workout
Exercise Sets Reps

1. Barbell Back Squat 5 6

2. Romanian Deadlift 4 8-12

3. Leg Press 3 10-15

4. Leg Curl 3 12-15

5. Walking Lunge 3 15 Each

6. Machine Calf Raise 4 20

7. Crunches 3-4 15-20

8. Plank 3-4 1 min

Thursday: Arms Workout


Exercise Sets Reps

1. EZ Bar Curl 4 8-12

2. EZ Bar Skullcrusher 4 8-12

3. Spider Curl 4 8-12

4. Incline Hammer Curl 4 8-12

5. Cable Hammer Curl 4 8-12

6. Cable Overhead Tricep Extension 4 8-12


Friday: Shoulders & Abs Workout
Exercise Sets Reps

1. Military Press 4 6

2. Lateral Raise 4 8-12

3. Reverse Machine Fly 4 8-12

4. Machine Shoulder Press 3 6-10

5. Barbell Shrugs 4 15

6. Decline Sit Up 3 15

7. Barbell Roll Out 3 12

Ab Workout: 3X Per Week


Exercise Sets Reps

1a. Hanging Leg Raise 3-4 8-12

1b. Decline Sit Up 3-4 8-12

2a. Lying Leg Raise 3-4 15-20

2b. Cable Crunch 3-4 15-20

3. Cable Wood Choppers 3-4 15-20 Per Side

4. Barbell Ab Roll Out 3-4 Failure

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