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Workout routine

Par   •  30 Mai 2023  •  Cours  •  553 Mots (3 Pages)  •  217 Vues

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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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