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  • Workout 1

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    CMpfd8
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    This document outlines a 5 day per week workout routine that focuses on different muscle groups each day. The routine includes exercises like dumbbell presses, dips, and deadlifts for chest, shoulders, and back on Mondays and Tuesdays. Wednesdays target abs with exercises like leg raises and v-ups. Thursdays are dedicated to legs with squats, stiff leg deadlifts, and leg extensions. Fridays work on arms and calves with seated calf raises, barbell curls, and skull crushers. Saturdays and Sundays are designated as rest days. All workouts are supplemented with 45 minutes of HIIT cardio performed twice per day.

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    This document outlines a 5 day per week workout routine that focuses on different muscle groups each day. The routine includes exercises like dumbbell presses, dips, and deadlifts for chest, shoulders, and back on Mondays and Tuesdays. Wednesdays target abs with exercises like leg raises and v-ups. Thursdays are dedicated to legs with squats, stiff leg deadlifts, and leg extensions. Fridays work on arms and calves with seated calf raises, barbell curls, and skull crushers. Saturdays and Sundays are designated as rest days. All workouts are supplemented with 45 minutes of HIIT cardio performed twice per day.

    Copyright:

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    Download as PDF, TXT or read online from Scribd
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    70 views1 page

    Workout 1

    Uploaded by

    CMpfd8
    This document outlines a 5 day per week workout routine that focuses on different muscle groups each day. The routine includes exercises like dumbbell presses, dips, and deadlifts for chest, shoulders, and back on Mondays and Tuesdays. Wednesdays target abs with exercises like leg raises and v-ups. Thursdays are dedicated to legs with squats, stiff leg deadlifts, and leg extensions. Fridays work on arms and calves with seated calf raises, barbell curls, and skull crushers. Saturdays and Sundays are designated as rest days. All workouts are supplemented with 45 minutes of HIIT cardio performed twice per day.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd
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    of 1

    An

    Erick Ruiz
    Salgado WORKOUTS
    Routine
    d ay
    *5 ek
    w e
    a ine
    u t
    ro
    Chest and Shoulders
    MONDAY

    Dumbbell Press: 3 Sets of 8-12 Dumbbell Lateral Raises: 3 Sets of 8-12


    Incline Dumbbell Press: 3 Sets of 8-12
    Dips : 3 Sets of 8-12 45 Minutes HIIT Cardio 2x a day
    Dumbbell Military Press: 3 Sets of 8-12

    Back
    TUESDAY

    Deadlifts : 3 Sets of 8-12 45 Minutes HIIT Cardio 2x a day


    Bent Over Barbell Rows: 3 Sets of 8-12 Note: I do not train Traps because I have
    Pull Ups: 3 Sets of 8-12 always had over developed traps.

    Abs
    WEDNESDAY

    Leg Raises: 4 Sets of 20 45 Minutes HIIT Cardio 2x a day


    V- Up: 4 Sets of 20
    Oblique Crunches: 4 Sets of 20

    Legs
    THURDAY

    Squats: 3 Sets of 8-12 Leg Curls: 3 Sets of 8-12


    Stiff Leg Deadlifts: 3 Sets of 8-12
    Leg Extensions: 3 Sets of 8-12 45 Minutes HIIT Cardio 2x a day
    Note: I superset my quads and
    hamstrings when possible.

    Arms and Calves


    FR IDA Y

    Seated Calve Raises: 3 Sets of 8-12 Narrow Dips 3 Sets of 8-12


    Donkey Calve Raises: 3 Sets of 8-12
    Barbell Curls: 3 Sets of 8-12 45 Minutes HIIT Cardio 2x a day (3 Sets of 8-12)
    Skull Crushers: 3 Sets of 8-12 Note: I superset my biceps and triceps when possible.
    Hammer Curls: 3 Sets of 8-12
    SATURDAY

    DAY OFF
    Xxxxxxx
    SUN DAY

    Xxxxxxxxx

    DAY OFF

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