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  • Sean Nalewanyj Program

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    Alberto Medina
    3K views4 pages
    This document outlines a training cycle with three workout days focusing on different muscle groups. Day 1 targets legs and abs with exercises like barbell squats, leg press, and calf raises. Day 2 focuses on chest, shoulders, and triceps, listing flat bench press, incline dumbbell press, and triceps exercises. Day 3 works back, biceps, and forearms through movements such as bent over barbell rows, pull ups, and bicep curls. Each workout includes sets and reps for various exercises.

    Original Description:

    8 weeks program

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    This document outlines a training cycle with three workout days focusing on different muscle groups. Day 1 targets legs and abs with exercises like barbell squats, leg press, and calf raises. Day 2 focuses on chest, shoulders, and triceps, listing flat bench press, incline dumbbell press, and triceps exercises. Day 3 works back, biceps, and forearms through movements such as bent over barbell rows, pull ups, and bicep curls. Each workout includes sets and reps for various exercises.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    3K views4 pages

    Sean Nalewanyj Program

    Uploaded by

    Alberto Medina
    This document outlines a training cycle with three workout days focusing on different muscle groups. Day 1 targets legs and abs with exercises like barbell squats, leg press, and calf raises. Day 2 focuses on chest, shoulders, and triceps, listing flat bench press, incline dumbbell press, and triceps exercises. Day 3 works back, biceps, and forearms through movements such as bent over barbell rows, pull ups, and bicep curls. Each workout includes sets and reps for various exercises.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 4

    Training Cycle #1/Day #1

    Legs/Abs
    Week Date Weight

    Exercise Barbell Squat

    Set 1

    Warm up Set 2

    Set 3

    Set 4

    Set 5

    Workout Exercise Barbell Squat Leg Press Stiff-Leg Deadlift Leg Curl Standing Calves Raises Seated Calves Raises Set 1 Set 2 Progression

    Workout Length __________

    Comments

    Training Cycle #1/Day #2


    Chest/Shoulders/Triceps
    Week Date Weight

    Exercise Flat BB Bench Press

    Set 1

    Warm up Set 2

    Set 3

    Set 4

    Set 5

    Exercise Incline Db Bench Press Flat Db Bench Press Dips Lateral Raise Db Military Press Skull Crusher Cable Triceps Pushdown

    Workout Set 1

    Set 2

    Progression

    Workout Length __________

    Comments

    Training Cycle #1/Day #3


    Back/Biceps/Forearms
    Week Date Weight

    Exercise Bent over BB Row

    Set 1

    Warm up Set 2

    Set 3

    Set 4

    Set 5

    Workout Exercise Pull up Seated Row One arm Db Row Shrugs Barbell Curl Hammer Curl Wrist Curl Set 1 Set 2 Progression

    Workout Length __________

    Comments

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