My Workout

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My Workout

Shared By : ashwanisinha

Information

Frequency : 6 days / week
Day Type : Day of the Week
Type : General Fitness
Difficulty : Intermediate
Downloads / Views : 1 / 119

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Description

a good workout with minimal equipment

Monday

Cardio

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Elliptical Training	75 min	N/A	N/A
Abs		Crunches	30 sec	50	3
Abs		Leg Raise	30 sec	30	3
Abs		Cross-Body Crunch	30 sec	50	3

Tuesday

Back & Biceps

Muscle	Exercise Name		Timer	Reps	Sets	Track
Biceps		EZ-Bar Curl	45 sec	15	3
Back		Barbell Good Morning	45 sec	15	2
Biceps		Dumbbell Concentration Curls	30 sec	15	3
Back		Wide-Grip Lat Pulldown	30 sec	15	3
Biceps		Hammer Curls	45 sec	15	3
Back		One-Arm Dumbell Row	30 sec	15	3
Biceps		Barbell Drag Curl	45 sec	15	2
Back		Hyperextensions With No Hyperextension Bench	30 sec	15	3

Wednesday

Cardio

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Treadmill Running	75 min	N/A	N/A
Abs		Sit Up	30 sec	50	3
Abs		Leg Pull-In	30 sec	30	3
Abs		Alternate Heel Touchers	30 sec	30	3

Thursday

Chest & Triceps

Muscle	Exercise Name		Timer	Reps	Sets	Track
Triceps		Bench Dip	45 sec	30	3
Triceps		Dumbbell Standing One Arm Triceps Extension	30 sec	15	3
Chest		Barbell Wide Grip Bench Press	45 sec	15	3
Triceps		Cable Triceps Pushdown	45 sec	15	3
Chest		Dumbbell Fly	30 sec	15	3
Triceps		Tricep Dumbbell Kickback	30 sec	15	3
Chest		Barbell Incline Bench Press	45 sec	15	3
Chest		Straight Arms Dumbbell Pullover	45 sec	15	3

Friday

Cardio

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Aerobics	75 min	N/A	N/A
Abs		Crunches	30 sec	50	3
Abs		Air Bike	30 sec	30	3
Abs		Lower Back Curl	30 sec	N/A	3

Saturday

Shoulders & Legs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Shoulders		Barbell Shoulder Press	45 sec	15	3
Upper Legs		Barbell Full Squat	45 sec	25	3
Shoulders		Dumbbell Front Raise	30 sec	15	3
Forearms		Palms-Up Barbell Wrist Curl Over A Bench	45 sec	15	3
Lower Legs		Standing Barbell Calf Raise	45 sec	30	3
Shoulders		Dumbbell Lateral Raise	45 sec	15	3
Glutes		Kneeling Squat	45 sec	20	3
Shoulders		Barbell Up Right Row	45 sec	15	3

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