Mon-Thur

Arms and Abs

Contributed by: Krutawn

Save Routine

Monday

• Bench and Biceps

• Bench Press - Barbell
  4 sets × 10 reps, 1m rest
• Curl - EZ Curl Bar
  3 sets × 10 reps, 1m rest
• Incline Bench Press - Barbell
  3 sets × 10 reps, 1m rest
• Seated Rear Lateral Fly - Lever
  3 sets × 10 reps, 1m rest
• Shoulder Press - Barbell
  3 sets × 10 reps, 30s rest
• Crunch - Bodyweight/Weighted
  4 sets × 15 reps, 30s rest
• Plank - Bodyweight/Weighted
  2 sets × 30 reps, 1m rest

Tuesday

• Back and Triceps

• Front Pulldown - Lever
  3 sets × 10 reps, 1m rest
• Triceps Extension - Cable
  3 sets × 10 reps, 1m rest
• Seated Row - Cable
  3 sets × 10 reps, 1m rest
• Triceps Dip - Lever
  3 sets × 10 reps, 1m rest
• Twisting Crunch - Bodyweight/Weighted
  3 sets × 20 reps, 1m rest
• Bicycle Crunch - Bodyweight/Weighted
  3 sets × 20 reps, 1m rest

Wednesday

• Legs

• Squat - Barbell
  4 sets × 10 reps, 1m rest
• Leg Curl - Lever
  3 sets × 10 reps, 1m rest
• Standing Leg Extension - Cable
  3 sets × 10 reps, 1m rest
• Seated Calf Raise - Lever
  3 sets × 10 reps, 1m rest
• Hip Adduction - Cable
  3 sets × 10 reps, 1m rest
• Hip Abduction - Cable
  3 sets × 10 reps, 1m rest
• Crunch - Bodyweight/Weighted
  3 sets × 20 reps, 1m rest

Thursday

• Upper Body

• Hammer Curl - Dumbbell
  3 sets × 10 reps, 1m rest
• Lying Triceps Extension - Dumbbell
  3 sets × 10 reps, 1m rest
• Military Press - Dumbbell
  3 sets × 10 reps, 1m rest
• Fly - Dumbbell
  3 sets × 10 reps, 1m rest
• Twisting Crunch - Bodyweight/Weighted
  3 sets × 20 reps, 1m rest
• Plank - Bodyweight/Weighted
  2 sets × 30 reps, 1m rest