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Workout Program

3-Days on Week (Not-strict)

First Day Second Day Third Day
Squat Lateral Lunge Dead Lift
Floor Press Lateral Raise Seated Concentrated Curl
Crunch Front Raise Biceps Curl
Lying Fly Arnold Press Hammer Curl
Leg Drops Reverse Flye Triceps extension
Pullover Bend to Opposite Foot Triceps kick-back
Dead Bug Hardstyle plank Close-Grip Pushup
Shoulder Press Toe Raise Palms(Up-Down) Wrist Curl
Hammer bent-over row Shrug Reverse Curls
Wide Row Upright Row Side bend

5-Days on Week (Strict)

#Days/Exercises Monday (ABS-LEG) Tuesday (Chest) Wednesday Thursday (Shoulder) Friday (Back) Saturday Sunday (ARMs)
Hardstyle plank Seated Russian Twist (-) Lateral Raise Reverse Flye (-) Seated Concentrated Curl
Push-Ups Floor Press (-) Front Raise Bent Over Row (-) Biceps Curl
Squat Pullover (-) Arnold Press Dead Bug (-) Hammer Curl
Lateral Lunge Lying Fly (-) Reverse Flye Bend to Opposite Foot (-) Triceps extension
Upright Row Leg Drops (-) Push-Ups Triceps extension (-) Triceps kick-back
Hammer Curl Crunch (-) Hardstyle plank Palms-Up-Dows Wrist Curl (-) Close-Grip Pushup
Triceps extension Shoulder Press (-) Toe Raise Pullover (Not-Seated) (-) Palms(Up-Down) Wrist Curl
Bend to Opposite Foot Hammer bent-over row (-) Squat Dead Lift (-) Reverse Curls
Shrug Dead Lift (-) Biceps Curl Seated Concentrated Curl (-) Side bend

All Exercises

#Muscle Group 1 2 3 4 5 6
ABS Leg Drops Side bend Side Plank Hardstyle plank Dead Bug Crunch
Chest Floor Press Pullover Push-Ups Close Grip Pushup on Dumbbell Lying Fly
Shoulder Lateral Raise Arnold Press Front Raise Upright Row Shoulder Press Shrug
Biceps Biceps Curl Hammer Curl Seated Concentrated Curl Reverse Curls Zottman Curl
Trieceps Triceps extension Triceps kick-back Lying Triceps Extension Close-Grip Pushup
Forearms Palms-Up Wrist Curl Palms-Down Wrist Curl
Back Hammer bent-over row Reverse Flye Bent Over Row Bend to Opposite Foot Wide Row
Leg Squat Lunge Lateral Lunge Toe Raise Dead Lift

Arnold Press: Stand tall with a dumbbell in each hand at shoulder height with palms facing you. Press the weights directly overhead, rotating your wrists as you lift, until your arms are straight, then lower them back to the start