Begin ShapeShifting

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Begin ShapeShifting

Shared By : phindar

Information

Frequency : 5 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Beginner
Downloads / Views : 0 / 96

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Description

start with coming back to shape

Monday

Biceps

Muscle	Exercise Name		Timer	Reps	Sets	Track
Biceps		Barbell Curl	30 sec	8	3
Biceps		Alternate Incline Dumbbell Curl	30 sec	8	3
Biceps		Preacher Curl	30 sec	8	3
Biceps		Alternate Hammer Curl	30 sec	8	3
Biceps		Dumbbell Concentration Curls	30 sec	8	3

Tuesday

Triceps

Muscle	Exercise Name		Timer	Reps	Sets	Track
Triceps		Dumbbell One Arm Triceps Extension	60 sec	8	3
Triceps		Smith Machine Close Grip Bench Press	60 sec	8	3
Triceps		Barbell Lying Triceps Press	60 sec	8	3
Triceps		Cable Triceps Pushdown	60 sec	8	3
Triceps		Machine Triceps Extension	60 sec	8	3
Triceps		Tricep Dumbbell Kickback	60 sec	8	3

Wednesday

Chest

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Dumbbell Incline Fly With A Twist	60 sec	8	3
Chest		Dumbbell Incline Fly	60 sec	8	3
Chest		Smith Machine Bench Press	60 sec	8	3
Chest		Machine Fly	60 sec	8	3
Chest		Bench Press Machine	60 sec	8	3
Chest		Straight Arms Dumbbell Pullover	60 sec	8	3

Thursday

Shoulders

Muscle	Exercise Name		Timer	Reps	Sets	Track
Shoulders		Dumbbell Arnold Press	60 sec	8	3
Shoulders		Barbell Shoulder Press	60 sec	8	3
Shoulders		Front Two Dumbbell Raise	60 sec	8	3
Shoulders		Dumbbell Up Right Row	60 sec	8	3
Shoulders		Dumbbell Shoulder Shrug	60 sec	8	3
Shoulders		Dumbbell Raise	60 sec	8	3
Shoulders		Dumbbell Front Raise	60 sec	8	3
Shoulders		Dumbbell Lateral Raise	60 sec	8	3

Friday

Back

Muscle	Exercise Name		Timer	Reps	Sets	Track
Back		Chin-Up	60 sec	8	3
Back		Wide-Grip Lat Pulldown	60 sec	8	3
Back		V Bar Pull Down	60 sec	8	3
Back		Cable Seated Row	60 sec	8	3
Back		One-Arm Dumbell Row	60 sec	8	3

Saturday

Abs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Abs		Oblique Crunches	60 sec	16	3
Abs		Leg Raise	60 sec	16	3
Abs		Air Bike	60 sec	16	3
Abs		Hanging Leg Raise	60 sec	12	3
Abs		Decline Crunch	60 sec	12	3

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