Gentleman First Workout Routine - Channel: https://www.youtube.com/channel/UCdEJtk9uTe4NTryFfWYg4NA
PARADISE REQUIRES SACRIFICE.
3-Split Home Workout
EXPLAINER
Time for a big boy chest!
Checklist
x
Day 1 → Chest Workout
Excersise
Chest
Chest
Chest
Triceps
Weight
Sets
Reps
Push ups
3
15/20
Narrow push ups
3
10/12
Dumbell press
4
10/12
Pike Push ups
4
8/10
Triceps
Handstand push ups
3
10/12
Triceps
Bench Dip
3
10/12
Never skip leg day son
Checklist
x
Day 2 → Legs Workout
Excersise
Legs
Bodyweight squats
4
Full body
Burpees
4
15
Legs
Hip Bridges
Weight
Working Sets
4
10/12
Reps
Legs
Legs stretching
3
30s-1m
Calves
Bodyweight Standing Calf Raises
4
30
20
Gotta carry the family on your back
Checklist
x
Day 3 → Back Workout
Excersise
Sets
Reps
Back
Nose and Toes Against the Wall
3
15-30 sec
Back
Reverse Snow Angels
Weight
3
Back
Dolphin Kick
3
10
Back
Superman
3
15-30sec
Sets
Reps
10
Extra day (Fill in your own excersises here)
Checklist
x
Day 4
Excersise
Weight
• Be sure to warm up properly with each exercise, do some stretching and build up the weight slowly to avoid
injury.
• Check off an exercise (by checklist) (by ✅) when you have completed it.
• P.s. If you want to use/complete this workout for yourself, make a copy of this file via: "file" →
"make copy" and save it for yourself. P.p.s. to make a copy, you must be logged in via a Google
account.