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Flex-Built Challenge: Presented by

This document outlines a workout routine that focuses on different muscle groups over one week. On day one, exercises target the thighs and hamstrings, including leg extensions, squats, hack squats, and leg presses. Day two focuses on the back and biceps, with exercises such as lat pulldowns, t-bar rows, and standing barbell curls. Day three works the chest and triceps, with incline presses, seated presses, flyes, and tricep extensions. The final day targets shoulders and calves, incorporating exercises like standing power presses, lateral raises, and seated calf raises. The routine provides sets and repetition ranges for each exercise.

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akberbinshowkat
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379 views1 page

Flex-Built Challenge: Presented by

This document outlines a workout routine that focuses on different muscle groups over one week. On day one, exercises target the thighs and hamstrings, including leg extensions, squats, hack squats, and leg presses. Day two focuses on the back and biceps, with exercises such as lat pulldowns, t-bar rows, and standing barbell curls. Day three works the chest and triceps, with incline presses, seated presses, flyes, and tricep extensions. The final day targets shoulders and calves, incorporating exercises like standing power presses, lateral raises, and seated calf raises. The routine provides sets and repetition ranges for each exercise.

Uploaded by

akberbinshowkat
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Thighs and Hamstrings

Back and Biceps

EXERCISE

SETS

REPS

EXERCISE

SETS

REPS

Leg Extension
(plus warmup)

4
4

1520
812

Lat Pulldown
(warmup)

1520

Squat
(plus warmup)

23
4

1520
812

Lat Pulldown

812

Hack Squat

812

T-bar Row

812

High-stance
Leg Press
(plus warmup)

1520

Low Pulley Row


(wide grip)

812

1216

Rack Pull

812

Lying Leg Curl

812

1520

Barbell Stiff-leg
Deadlift

812

Standing Barbell Curl


(warmup)
Standing Barbell Curl

812

EZ-curl Bar Preacher


Curl (narrow grip)

812

Standing Power Press


(warmup)

1520

Standing Power Press

812

Single-arm Raise

812

Standing Lateral Raise

812

Lying Incline Rear


Lateral Raise

812

Leg Press Calf Raise


(warmup)

1520

Leg Press Calf Raise

814

Seated Calf Raise

814

Chest and Triceps

WEEK 1

Y3T

Incline Smith
Machine Press
(warmup)

Incline Smith
Machine Press

812

Seated
Machine Press

812

Incline Flye

812

Seated EZ-curl
Bar Extension
(warmup)

1520

Seated EZ-curl
Bar Extension

812

V-Bar Cable
Pushdown

812

Kickback

812

PRESENTED BY
GASPARI NUTRITION

1520

Shoulders and Calves

FLEX-BUILT CHALLENGE

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