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Workout Plan

The document outlines a 5 day workout split with exercises targeting different muscle groups each day: chest, arms, shoulders, legs, and back. Day 1 focuses on chest exercises like pec flies, bench press, and dumbbell press. Day 2 targets arms with bicep curls, tricep extensions, and various curl variations. Day 3 works the shoulders with rear delt flies, lateral raises, and shoulder presses. Day 4 is dedicated to legs with exercises like leg press, quad extensions, and calf raises. Day 5 finishes with back exercises including pull-ups, seated rows, and bent over rows. Core exercises like planks and side planks are recommended every other day.

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Vishwa Dias
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185 views

Workout Plan

The document outlines a 5 day workout split with exercises targeting different muscle groups each day: chest, arms, shoulders, legs, and back. Day 1 focuses on chest exercises like pec flies, bench press, and dumbbell press. Day 2 targets arms with bicep curls, tricep extensions, and various curl variations. Day 3 works the shoulders with rear delt flies, lateral raises, and shoulder presses. Day 4 is dedicated to legs with exercises like leg press, quad extensions, and calf raises. Day 5 finishes with back exercises including pull-ups, seated rows, and bent over rows. Core exercises like planks and side planks are recommended every other day.

Uploaded by

Vishwa Dias
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 DOCX, PDF, TXT or read online on Scribd
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Day 1 – Chest

1. Pec flies (Machine) + Pushups


3 sets – 10 pec flies and 10 pushups straight after the flies
2. Bench press (Flat bench)
3 sets – 8 to 10 reps
3. Dumbbell press (Incline)
3 sets – 8 to 10 reps
4. Close grip bench press (Using Ezi-curl bar)
3 sets – 8 to 10 reps

Day 2 – Arms

1. Dumbbell bicep curl + Hammer curl (Both arms together)


3 sets – 6 reps of bicep curls and 6 reps of hammer curls straight after
2. Ezi- bar curl
3 sets – 8 to 12 reps
3. Reverse grip curl (Works for your forearms)
3 sets – 8 to 12 reps
4. Dumbbell extensions (Works for your triceps – Good to warm them up)
3 sets – 8 to 10 reps
5. Tricep pushdowns (Using the rope)
3 sets – 6 to 10 reps
6. Tricep dips
3 sets – 8 to 10 reps

Day 3 – Shoulders

1. Rear delt flies (Use the pec fly machine for this)
4 sets – 8 to 10 reps
2. Lateral dumbbell raises
3 sets – 8 to 12 reps
3. Dumbbell shoulder press
3 sets – 8 to 10 reps
4. Shrugs (If you have a separate machine for shrugs, use it or just use dumbbells)
3 sets – 10 to 14 reps
5. Shoulder press on the smith machine (Use a slightly lower weight here because we aim for
reps)
2 sets – 15 to 20 reps

Day 4 – Legs

1. Leg press
5 sets – 1 warm up set with a lower weight. 3 sets with a higher weight and another set with
the warm up weight. Each set should have 8-12 reps
2. Quad extensions
3 sets – 8 to 12 reps
3. Hamstring curl
3 sets – 8 to 12 reps
4. Calf raises
4 sets – 8 to 12 reps (Try to have shorter breaks in between and pick a manageable weight)
5. Lunges
2 sets – 6 for each leg

Day 5 – Back

1. Pull-ups (Use the assisted pull up machine)


3 sets – 6 to 10 reps
2. Seated rows
3 sets – 8 to 12 reps
3. Lat pull down + Reverse close grip pulldowns
3 sets – 10 reps of lat pull down and 6 reps of reverse close grip pulldowns straight after
4. Bend over ezi-bar rows
3 sets – 8 to 10 reps

Core Exercises (Do these every 2nd day)

1. Dish hold – 1 minute


2. Alternating toe touches – 10 to 15 for each side
3. Plank – Just hold for as long as you can
4. Side planks – 30 seconds for each side

Do these 4 exercises with only about a 15 second gap in between.

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