Routine Database
> All Routines (16462)
- Beginner (5060)
- Intermediate (7224)
- Advanced (4178)
Gen Fitness (4917)
- Beginner (2280)
- Intermediate (1915)
- Advanced (722)
Bulking (7987)
- Beginner (1873)
- Intermediate (3715)
- Advanced (2399)
Cutting (2940)
- Beginner (795)
- Intermediate (1351)
- Advanced (794)
Sport (618)
- Beginner (112)
- Intermediate (243)
- Advanced (263)

Exercise Database
Abs(284)
Back(138)
Biceps(116)
Chest(139)
Forearm(51)
Glutes(26)
Shoulders(207)
Triceps(109)
Upper Legs(176)
Lower Legs(43)
Cardio(19)
All(1309)
Adaptatation Fase 1

Shared By : rafaelesteves.costa

Information

Frequency : 6 days / week
Day Type : Day of the Week
Type : Cutting
Difficulty : Beginner
Downloads / Views : 2 / 222

Average Rating

74

Based upon 2 vote(s)

 

Share
Description

1-2 weeks
 
Monday Chest/Triceps
Muscle Exercise Name Timer Reps Sets Track

Chest

 Bench Press Machine 60 sec 20 2 Progress Chart

Chest

 Machine Fly 60 sec 20 2 Progress Chart

Triceps

 Cable One Arm Tricep Extension 60 sec 20 2 Progress Chart

Triceps

 Machine Triceps Extension 60 sec 20 2 Progress Chart

Upper Legs

 Leg Extensions 60 sec 20 2 Progress Chart

Abs

 Knee Hip Raise On Parallel Bars 60 sec 20 2 Progress Chart

Cardio

 Indoor Cycling 60 min N/A N/A Progress Chart
Tuesday Back/Biceps
Muscle Exercise Name Timer Reps Sets Track

Biceps

 Reverse Cable Curl 60 sec 20 2 Progress Chart

Biceps

 Preacher Curl Machine 60 sec 20 2 Progress Chart

Forearms

 Seated One Arm Dumbbell Palms Down Wrist Curl 60 sec 20 2 Progress Chart

Forearms

 Seated One Arm Dumbbell Palms Up Wrist Curl 60 sec 20 2 Progress Chart

Back

 Wide-Grip Lat Pulldown 60 sec 20 2 Progress Chart

Back

 Cable Seated Row 60 sec 20 2 Progress Chart

Upper Legs

 Seated Leg Curl 60 sec 20 2 Progress Chart

Abs

 Crunches 60 sec 20 2 Progress Chart

Cardio

 Indoor Cycling 60 min N/A N/A Progress Chart
Wednesday Shoulders/Traps
Muscle Exercise Name Timer Reps Sets Track

Shoulders

 Standing Palms In Dumbbell Press 60 sec 20 2 Progress Chart

Shoulders

 Cable Up Right Row 60 sec 20 2 Progress Chart

Shoulders

 Cable Shrug 60 sec 20 2 Progress Chart

Shoulders

 Smith Machine Shrug 60 sec 20 2 Progress Chart

Lower Legs

 Seated Calf Raise 60 sec 20 2 Progress Chart

Abs

 Alternate Heel Touchers 60 sec 20 2 Progress Chart

Cardio

 Indoor Cycling 60 min N/A N/A Progress Chart
Disclaimer
The information contained in this page was posted by user: rafaelesteves.costa on behalf of herself / himself.

The information on this page is for educational purposes only. It is not intended to be a substitute for informed medical advice or care.

In no event shall we (Jefit Inc.) be liable for damages of any kind arising from the use of this page, including but not limited to, direct, indirect, incidental, punitive or consequential damages. If you believe the content of this post infringe your copyrights, please contact us at infojefit.com.
IP/DMCA Notifications