Kristy Workout Plan 1 | Jefit - Best Android and iPhone Workout, Fitness, Exercise, Bodybuilding App | Workout Routine Database

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Kristy Workout Plan 1

Shared By : kmbearden

Information

Frequency : 4 days / week
Day Type : Day of the Week
Type : Sport Specific
Difficulty : Advanced
Downloads / Views : 2 / 249

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Description

Monday

Shoulder and Tris

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Barbell Incline Bench Press	20 sec	12	3
Triceps		Cable Triceps Pushdown	20 sec	12	3
Biceps		Bicep Curl Machine	20 sec	8	3
Shoulders		Dumbbell Arnold Press	20 sec	12	3
Back		Close-Grip Front Lat Pulldown	20 sec	12	3
Abs		Ab Crunch Machine	20 sec	12	4
Chest		Cable Cross Over	20 sec	12	3
Abs		Decline Crunch	20 sec	12	3
Abs		Decline Oblique Crunch	20 sec	20	3
Abs		Knee Hip Raise On Parallel Bars	20 sec	15	3
Abs		Side Bridge	60 sec	N/A	2
Abs		Parallel Planks	60 sec	1	2
Abs		Air Bike	20 sec	100	2
Cardio		Running	20 min	N/A	N/A
Cardio		Stair Master	13 sec	1	1

Tuesday

Quad/Glutes

Muscle	Exercise Name		Timer	Reps	Sets	Track
Upper Legs		Pile Squat	20 sec	12	4
Upper Legs		Sit Squat	30 sec	15	4
Upper Legs		Sit Squat	10 sec	1	5
Upper Legs		Hack Squat	20 sec	12	4
Glutes		Glute Kickback	20 sec	12	3
Upper Legs		Open Palm Kettlebell Clean	20 sec	12	4
Upper Legs		Mountain Climbers	20 sec	12	4
Upper Legs		Jumping Jacks	20 sec	12	4
Abs		Butt-Ups	60 sec	1	2
Abs		Side Bridge	60 sec	N/A	2
Abs		Air Bike	20 sec	50	4
Cardio		Step Machine	12 min	N/A	N/A

Thursday

Back/Bis/Traps

Muscle	Exercise Name		Timer	Reps	Sets	Track
Back		Machine Assisted Pull-Ups	20 sec	12	4
Back		Cable Seated Row	20 sec	10	3
Shoulders		Cable Up Right Row	20 sec	12	3
Biceps		Hammer Curls	20 sec	12	3
Biceps		Cable Preacher Curl	20 sec	12	3
Abs		Decline Reverse Crunch	20 sec	12	3
Abs		Cable Crunch	20 sec	12	4
Back		Back Extensions - Hyperextensions	20 sec	15	4
Chest		Push Up with Feet On An Exercise Ball	20 sec	10	3
Abs		Air Bike	20 sec	50	4
Abs		Alternate Heel Touchers	20 sec	25	3
Cardio		Aerobics	15 min	N/A	N/A
Cardio		Step Machine	780 min	N/A	N/A

Friday

Quad/Ham/Calf

Muscle	Exercise Name		Timer	Reps	Sets	Track
Upper Legs		Sit Squat	20 sec	15	4
Upper Legs		Sit Squat	20 sec	5	1
Upper Legs		Pile Squat	20 sec	12	4
Upper Legs		Dumbbell Step Ups	20 sec	10	3
Upper Legs		Lying Leg Curls	20 sec	15	3
Glutes		Glute Kickback	20 sec	20	3
Back		Back Extensions - Hyperextensions	20 sec	15	4
Abs		Ab Crunch Machine	20 sec	12	3
Abs		Decline Crunch	20 sec	12	3
Abs		Decline Oblique Crunch	20 sec	20	3
Abs		Air Bike	20 sec	50	4
Abs		Alternate Heel Touchers	20 sec	25	4
Abs		Butt-Ups	60 sec	1	2
Abs		Oblique Crunches	60 sec	1	2
Cardio		Aerobics	20 min	N/A	N/A
Cardio		Step Machine	20 min	N/A	N/A

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