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Flex Built Challenge

This document provides a back and biceps workout plan consisting of 4 exercises for the back with 2-4 sets of 15-25 reps each and 5 exercises for the biceps with 2-3 dropsets of 20-25 reps per set. It also provides a full body workout plan with exercises targeting the thighs and hamstrings, chest and triceps, shoulders, and calves. The workout includes compounds exercises like squats, presses, and rows as well as isolation exercises performed with dumbbells, machines, and bars. Exercises are performed for 2-4 sets of 14-50 reps, sometimes as dropsets or supersets.

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vishnu Soman
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4K views1 page

Flex Built Challenge

This document provides a back and biceps workout plan consisting of 4 exercises for the back with 2-4 sets of 15-25 reps each and 5 exercises for the biceps with 2-3 dropsets of 20-25 reps per set. It also provides a full body workout plan with exercises targeting the thighs and hamstrings, chest and triceps, shoulders, and calves. The workout includes compounds exercises like squats, presses, and rows as well as isolation exercises performed with dumbbells, machines, and bars. Exercises are performed for 2-4 sets of 14-50 reps, sometimes as dropsets or supersets.

Uploaded by

vishnu Soman
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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Y3T

WEEK 3

Back and Biceps


EXERCISE SETS REPS
Standing Dumbbell Row, both 4 15-20
hands, arms together (warmup)
Thighs and Hamstrings
Standing Dumbbell Row 2 (dropsets) 18–25 per drop
EXERCISE SETS REPS
Lat Pulldown (wide-grip) 2 18–25
Squat (warmup) 3 15–20 superset with Lat Pulldown
(narrow-grip)
Squat 3 20–25
superset with Leg Extension 3 14–18 Rack Pull 2 20–25
Leg Press (wide stance) 3 40–50 Hammer High-lever Pulldown 2 20–25
superset with Lunge 3 20–25 per leg
Seated Dumbbell Curl (warmup)
Lying Leg Curl (warmup) 3 15–20
Seated Dumbbell Curl 3 (dropsets) 20–25 per drop
Lying Leg Curl 3 20–25 per drop
Standing EZ-curl Bar Curl 3 (dropsets) 20–25 per drop
Stiff-leg Deadlift 3 (dropsets) 15–20 per drop
Shoulders and Calves
Chest and Triceps
Seated Dumbbell Press (warmup)
Incline Dumbbell Press (warmup) 4 15–20
Seated Dumbbell Press 3 20–25
Incline Dumbbell Press 3 15–20 superset with
superset with Incline Dumbbell Flye Dumbbell Lateral Raise

Cable Crossover 3 (dropsets) 15–20 per drop Wide-grip Upright Row 3 18–25
superset with
Smith Machine Press 3 (dropsets) 15–20 per drop Standing Straight-arm Plate Raise
Seated Dumbbell Extension (warmup) 3 15–20 Dumbbell Bentover Lateral Raise 3 (dropsets) 18–25 per drop
Seated Dumbbell Extension 3 20–25 per drop Standing Calf Raise (warmup) 3 15–20
Lying EZ-curl Bar Skull Crusher 3 20–25 Standing Calf Raise 2 (dropsets) 20–30 per drop
superset with EZ-curl Bar Press As many reps as
(close-grip, and with the same weight) possible Seated Calf Raise 2 (dropsets) 20–30 per drop

PRESENTED BY
GASPARI NUTRITION FLEX-BUILT CHALLENGE

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