Workout routine
Par flybanane • 30 Mai 2023 • Cours • 553 Mots (3 Pages) • 369 Vues
Day 1: Push workout
-Barbell bench press: 3 sets of 8-12 reps
-Incline dumbbell press: 3 sets of 8-12 reps
-Dips: 3 sets of 8-12 reps
-Lateral raise: 3 sets of 8-12
-Barbell pullover 3 sets of 8-12 reps
-Shoulder press: 3 sets of 8-12 reps
-Triceps pushdowns: 3 sets of 8-12 reps[pic 1][pic 2][pic 3][pic 4]
[pic 5][pic 6][pic 7]
Day 2: Pull workout
-Barbell rows: 3 sets of 8-12 reps
-Lat pulldown: 3 sets of 8-12 reps
-Dumbbell rows: 3 sets of 8-12 reps
-Bicep curl: 3 sets of 8-12 reps
-Hammer curl: 3 sets of 8-12 reps
-delt fly: 3 sets of 8-12 reps
-Reverse grip pulldowns: 3 sets of 8-12 reps
[pic 8][pic 9][pic 10][pic 11][pic 12]
[pic 13][pic 14]
Day 3: Leg workout
-Squat: 3 sets of 8-12 reps
-Leg press: 3 sets of 8-12 reps
-Lunges: 3 sets of 8-12 reps (each leg)
-Seated leg curl: 3 sets of 8-12 reps
-Standing calf raise: 3 sets of 12-15 reps
-Abs exercise: 3 sets of 12-15 reps (e.g. crunches, leg raises, Russian
twists)[pic 15][pic 16]
[pic 17]
[pic 18]
[pic 19]
Day 4: Pull workout
-Barbell rows: 3 sets of 8-12 reps
-Lat pulldown: 3 sets of 8-12 reps
-Dumbbell rows: 3 sets of 8-12 reps
-Bicep curl: 3 sets of 8-12 reps
-Hammer curl: 3 sets of 8-12 reps
-Delt fly: 3 sets of 8-12 reps
-Reverse grip pulldowns: 3 sets of 8-12 reps[pic 20]
[pic 21][pic 22]
[pic 23][pic 24][pic 25][pic 26]
MEAL PLAN
Breakfast:
-3 eggs
-3 egg whites
-1 cup of oatmeal
-1 medium-sized banana
Snack:
-1 scoop of whey protein powder
-1 cup of Greek yogurt
-1 cup of berries
Diner:
-8 oz of chicken breast
-1 cup of brown rice
-1 cup of mixed vegetables (e.g. broccoli, carrots, peppers)
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