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Workout Schedule

This document outlines a weekly workout split consisting of Monday being back and biceps, Tuesday being legs and shoulders, Wednesday being chest and triceps, Thursday again being back and biceps, Friday being legs and shoulders, and Saturday being chest and triceps. Each day lists the exercises, number of sets, and number of reps. There is also an alternative exercise list provided. The goal is to work each muscle group twice a week with varying exercises and rep/set schemes.

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Kevin Baxter
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587 views1 page

Workout Schedule

This document outlines a weekly workout split consisting of Monday being back and biceps, Tuesday being legs and shoulders, Wednesday being chest and triceps, Thursday again being back and biceps, Friday being legs and shoulders, and Saturday being chest and triceps. Each day lists the exercises, number of sets, and number of reps. There is also an alternative exercise list provided. The goal is to work each muscle group twice a week with varying exercises and rep/set schemes.

Uploaded by

Kevin Baxter
Copyright
© Attribution Non-Commercial (BY-NC)
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
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Monday(Back/Bis) Sets Reps Thursday(Back/Bis) Sets Reps

Back-
Wide Grip Pullup (Gravitron) 4 10 Bent Over Flys 4 8-10
Lat Pull Down 3 8 Body Weight Rows 4 10
Cable Rows 3 8 Straight Arm Pull Down 4 10
Bent Over Barbell Row 4 10 Single Arm Rows 4 10
Back Extensions 3 10 Back Dead Lift 4 10
Bis-
Straight Bar Curls 3 8-10 Concentrations 3 10
Seated Dumbell Curls 3 8-10 Cable Curls 3 10
Preacher Cable Curls 3 8-10 EZ Bar Preacher 3 10
Hammer Curls 4 8-10 Inverted Straight Bar 4 10
Tuesay(Legs/Shoulders) Friday(Legs/Shoulders)
Legs-
One leg Squats 3 ~ Leg Curls 3 10
Leg Press 4 10 Squats 3 8
Romainian Dead Lift 3 8 Led Extensions 4 10
Calf Raises 3 10 Lunges 3 10(each)
Ski Raises 3 10 Plate Tri Calf Raises 3 10,10,10
Shoulders-
Shrugs 3 10 Upright Row 3 10
Shoulder Press 3 8 Military Press 3 8
Lateral Raise 4 10 Arnold Press 3 10
Front Raise 4 10 X,Y's 3 10
Wednesday(Chest/Tris) Saturday(Chest/Tris)
Chest-
Bench Press 3 10 Chest Press 3 10
Incline Dumbell Press 3 10 Dumbell Bench Press 3 10
Dumbell Flys 3 10 Decline Bench Press 3 10
Barbell Pullovers 3 10 Cable Flys 3 10
Tris-
Close Grip Bench 3 8 Triangle Pushups 3 12
Mule Kicks 3 10 Skull Crushers 3 10
Over Head Extensions 3 10 Two Handed Overhead 3 10
Cable Pulldowns 4 10 Cable Pushdown 4 10

ALT.
Back- Bis- Legs- Shoulders-
Machine Pull Down Chin ups Glute Raises Behind Back Press
Machine Rows Standing Dumbell Front Squats Cable Press
T-Bar Rows Out/In/Middle
Super Mans HeadBanger Chest- Tris-
Good Morning Pushups Dips
Dips

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