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Muscler 8 Week Workout Plan

This 8-week workout program follows a split routine focusing on different muscle groups each day. Monday targets chest and includes running. Tuesday works arms, abs and uses an elliptical machine. Wednesday's focus is back with stationary bike. Thursday is abs and running. Friday works shoulders and uses an elliptical. Saturday targets legs, abs and stationary bike. Sunday allows for rest. Each workout provides 3 sets of various exercises targeting the muscle groups of the day.

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Lak vir Singh
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5K views2 pages

Muscler 8 Week Workout Plan

This 8-week workout program follows a split routine focusing on different muscle groups each day. Monday targets chest and includes running. Tuesday works arms, abs and uses an elliptical machine. Wednesday's focus is back with stationary bike. Thursday is abs and running. Friday works shoulders and uses an elliptical. Saturday targets legs, abs and stationary bike. Sunday allows for rest. Each workout provides 3 sets of various exercises targeting the muscle groups of the day.

Uploaded by

Lak vir Singh
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Muscler Body - 8 Week Workout

MONDAY - CHEST + RUNNING (LOW CARBS)


Exercise sets reps
0 Superset Barbell Press + Inclined DB Fly 3 15-20
1 Superset DB Decline Press + Flat DB Fly 3 15-20
2 Superset Cable Crossover + Decline Dips 3 15-20
3 Rest 2 Min Pushups (Death Set) 1 50.00
4 Running 10-12 KMPH 20 Min

TUESDAY - ARMS + ABS + ELLIPTICAL (LOW CARBS)


Exercise sets reps
0 Superset Cable Overhead Ext + DB Curl 3 15-20
1 Superset Triceps Rope Press down + Laying Cable 3 15-20
2 Superset DB Preacher Curl + DB Overhead Ext 3 15-20
3 Rest 90 Cable Curl (Death Set) 1 50
4 Rest 90 DB Kick Back (Death Set) 1 50
10‐12
5 Elliptical 20mins
Resistance
6 No rest Decline Sit ups 3
7 No rest Reverse Crunches 3
8 No rest Hanging Knee Raise 3
9 No rest Wood Chopper 3
Rest
10 No rest Lower Body Twist 3
45sec/set

WEDNESDAY - BACK & STATIONARY BIKE (LOW


Exercise sets reps
0 Warm Up Pull‐ups 2 10-15
1 Superset Close Grip Lat Pull down + DB Rows 3 15-20
2 Superset Cable Lat Pull down + Rope Rows 3 15-20
3 Superset DB Pullover (Death Set) + Rope Shrugs 3 15-20
7 Regular DB Shrugs 3 15-20
8 Stationary Bike 10‐12level 20mins
THURSDAY - ABS + RUNNING (HIGH CARBS)
Exercise sets reps
0 No rest Decline Sit ups 3
1 No rest Reverse Crunches 3
2 No rest Hanging Knee Raise 3
3 No rest Wood Chopper 3
Rest
4 No rest Lower Body Twist 3
45sec/set
5 Running 10--‐12kmph 20mins

FRIDAY - SHOULDERS & ELLIPTICAL (LOW CARBS)


Exercise sets reps
0 Superset Barbell Front Press + Behind Neck Press 3 15-20
1 Superset DB Y‐Press + Wide Grip Upright Rows 3 15-20
2 Superset Incline DB Front Raise + Car Steering 3 15-20
3 Rest 60sec Rear Delt Machine Fly 3 10-10-10
4 Rest 60sec shoulder V‐Pushups 1 20-50
5 Elliptical 10‐12kmph 20mins

SATURDAY - LEGS + ABS + STATIONARY BIKE (LOW


Exercise sets reps
0 Rest 60sec Leg Press + Leg Extension 3 15-20
1 Rest 60sec Reverse Lunges + Sumo Deadlift 3 15-20
2 Rest 60sec DB Stiff Leg Deadlift + Gluteus Kickback 3 15-20
3 Rest 90sec Body Squat (Death Set) 1 50
4 Rest 90sec Seated Calf Raise 3 30
5 Stationary Bike 10‐12kmph 20mins
6 No rest Decline Sit ups 3
7 No rest Reverse Crunches 3
8 No rest Hanging Knee Raise 3
9 No rest Wood Chopper 3
Rest
10 No rest Lower Body Twist 3
45sec/set

SUNDAY REST (HIGH CARBS)

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