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Workouts 1-5

This document outlines a 5-day workout program. Each day consists of 6-8 exercises that target different muscle groups. The workouts provide information on exercises, sets, repetition ranges, and rest periods between rounds. The goal is to complete all sets and repetitions for each exercise with 90 seconds of rest in between exercises and rounds.

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SICARIO Gaming
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© © All Rights Reserved
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Download as XLSX, PDF, TXT or read online on Scribd
Download as xlsx, pdf, or txt
57 views10 pages

Workouts 1-5

This document outlines a 5-day workout program. Each day consists of 6-8 exercises that target different muscle groups. The workouts provide information on exercises, sets, repetition ranges, and rest periods between rounds. The goal is to complete all sets and repetitions for each exercise with 90 seconds of rest in between exercises and rounds.

Uploaded by

SICARIO Gaming
Copyright
© © All Rights Reserved
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
Download as xlsx, pdf, or txt
Download as xlsx, pdf, or txt
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WORKOUT 1

Training Style:
Date / / /
Rest: 90 seconds after each com
Training Exercises # of Sets Rep Range Coaching Tip Reps Reps Reps

SQUAT 4 6-8
ARNOLD PRESS 4 8-10
LAT PULL-DOWN (PRONATED GRIP) 4 10-12
LYING LEG CURL 3 8-10
MACHINE FLY 3 8-10
STANDING CALF RAISE 4 8-10
UT 1

/ / / / / /
Rest: 90 seconds after each completed round
Reps Reps Reps Reps Reps Reps
WORKOUT 2

Training Style:
Date / / /
Rest: 90 seconds after each co
Training Exercises # of Sets Rep Range Coaching Tip Reps Reps Reps

MILITARY PRESS 4 6-8


DB WALKING LUNGES 3 8-10
MACHINE CHEST PRESS 3 8-10
FACE PULLS 3 12-15
DUMBBELL SIDE RAISE 3 12-15
MACHINE SCOTT CURL 3 8-10
T2

/ / / / / /
Rest: 90 seconds after each completed round
Reps Reps Reps Reps Reps Reps
WORKOUT 3

Training Style:
Date / / /
Rest: 90 seconds after eac
Training Exercises # of Sets Rep Range Coaching Tip Reps Reps Reps

(WEIGHTED) CHIN-UP 4 6-8


15° INCLINE DB BENCH PRESS 3 8-10
LEG EXTENSION 3 12-15
MACHINE OVERHEAD PRESS 3 12-15
SEATED CALF RAISE 3 10-12
REVERSE CHEST FLY 3 10-12
UT 3

/ / / / / /
Rest: 90 seconds after each completed round
Reps Reps Reps Reps Reps Reps
WORKOUT 4

Training Style:
Date / / /
Rest: 90 seconds after ea
Training Exercises # of Sets Rep Range Coaching Tip Reps Reps Reps

ROMANIAN DEADLIFT 4 8-10


MODIFIED UPRIGHT NOW 3 12-15
DIPS 3 12-15
LAT PRAYERS 3 12-15
CABLE FLY 3 12-15
SINGLE-ARM TRICEP PUSH-DOWN 3 12-15
UT 4

/ / / / / /
Rest: 90 seconds after each completed round
Reps Reps Reps Reps Reps Reps
WORKOUT 5

Training Style:
Date / /
Rest: 90 secon
Training Exercises # of Sets Rep Range Coaching Tip Reps Reps
BENCH PRESS 4 6-8
CABLE SHOULDER PULL 4 12-15
LEG PRESS 3 10-12
MACHINE LATERAL RAISE 3 10-12
DB CURL 3 10-12
SINGLE-ARM CABLE OVERHEAD TRICEP
3 10-12
EXTENSION
CALF JUMPS 3 10-12
KOUT 5

e:
/ / / / / / /
Rest: 90 seconds after each completed round
Reps Reps Reps Reps Reps Reps Reps

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