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my workout

Shared By : shb2013

Information

Frequency : 6 days / week
Day Type : Day of the Week
Type : Cutting
Difficulty : Advanced
Downloads / Views : 0 / 107

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Description

Monday

back and legs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Back		Wide-Grip Pulldown Behind The Neck	60 sec	10	3
Back		Cable Seated Row	60 sec	10	3
Back		Close-Grip Front Lat Pulldown	60 sec	10	3
Back		One-Arm Dumbell Row	60 sec	10	3
Back		Back Extensions - Hyperextensions	60 sec	10	3
Back		Band Upright Row	60 sec	10	3
Back		Barbell Bent Over Row	60 sec	10	3
Back		Barbell Deadlift	60 sec	10	3
Upper Legs		Leg Extensions	60 sec	10	3
Upper Legs		Lying Leg Curls	60 sec	10	3
Upper Legs		Leg Press	60 sec	10	3
Upper Legs		Lying Machine Squat	60 sec	10	3
Upper Legs		Smith Machine Squat	60 sec	10	3

Tuesday

chest and triceps

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Treadmill Running	60 min	N/A	N/A
Chest		Dumbbell Incline Bench Press	60 sec	10	3
Chest		Dumbbell Bench Press	60 sec	10	3
Chest		Dumbbell Decline Bench Press	60 sec	10	3
Chest		Bench Press Machine	60 sec	10	3
Chest		Cable Cross Over	60 sec	10	3
Chest		Dumbbell Fly	60 sec	10	3
Chest		Dumbbell Decline Fly	60 sec	10	3
Triceps		Barbell Lying Triceps Press	60 sec	10	3
Triceps		Bench Dip	60 sec	10	3
Triceps		Dip Machine	60 sec	10	3
Triceps		Dumbbell Lying Triceps Extension	60 sec	10	3

Wednesday

shoulder and biceps

Muscle	Exercise Name		Timer	Reps	Sets	Track
Shoulders		Double Incline Shoulder Raise	60 sec	10	3
Shoulders		Dumbbell Front Raise	60 sec	10	3
Shoulders		Machine Shoulder Press	60 sec	10	3
Shoulders		Smith Machine Shrug	60 sec	10	3
Shoulders		Dumbbell Shoulder Shrug	60 sec	10	3
Biceps		Alternate Hammer Curl	60 sec	10	3
Biceps		Barbell Curl	60 sec	10	3
Biceps		Bicep Curl Machine	60 sec	10	3
Biceps		Cable Preacher Curl	60 sec	10	3
Biceps		Dumbbell Concentration Curls	60 sec	10	3

Thursday

back and legs

Friday

rest

Saturday

chest n triceps

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Barbell Incline Bench Press	60 sec	10	3
Chest		Barbell Bench Press	60 sec	10	3
Chest		Barbell Decline Bench Press	60 sec	10	3
Chest		Cable Incline Fly	60 sec	10	3
Chest		Cable Flat Bench Fly	60 sec	10	3
Chest		Machine Incline Chest Press	60 sec	10	3
Triceps		Barbell Seated Overhead Triceps Extension	60 sec	10	3
Triceps		Cable Rope Overhead Triceps Extension	60 sec	10	3
Triceps		Triceps Pushdown - Rope	60 sec	10	3
Triceps		Weighted Bench Dip	60 sec	10	3

Sunday

shoulder and biceps

Muscle	Exercise Name		Timer	Reps	Sets	Track
Shoulders		Barbell Front Raise	60 sec	10	3
Shoulders		Barbell Up Right Row	60 sec	10	3
Shoulders		Cable Up Right Row	60 sec	10	3
Shoulders		Double Incline Shoulder Raise	60 sec	10	3
Shoulders		Dumbbell Lying Rear Lateral Raise	60 sec	10	3
Shoulders		Barbell Shrugs Behind The Back	60 sec	10	3
Shoulders		Reverse Flyes	60 sec	10	3
Biceps		Alternate Incline Dumbbell Curl	60 sec	10	3
Biceps		Bicep Curl Machine	60 sec	10	3
Biceps		Reverse Cable Curl	60 sec	10	3
Biceps		Seated Close Grip Concentration Barbell Curl	60 sec	10	3

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