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Raj's Fitness for 45yo with Dumbells

Shared By : rsbdoc

Information

Frequency : 6 days / week
Day Type : Day of the Week
Type : Cutting
Difficulty : Beginner
Downloads / Views : 4 / 241

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Description

A good balanced workout for increasing muscle mass and dropping weight.
 
Monday Chest and Triceps
Muscle Exercise Name Timer Reps Sets Track

Cardio

 Elliptical Training 60 min N/A N/A Progress Chart

Chest

 Dumbbell Bench Press 40 sec Undefined 3 Progress Chart

Triceps

 Dumbbell Lying Triceps Extension 40 sec Undefined 3 Progress Chart

Chest

 Dumbbell Fly 40 sec Undefined 3 Progress Chart

Triceps

 Tricep Dumbbell Kickback 40 sec Undefined 3 Progress Chart

Chest

 Dumbbell Incline Bench Press 40 sec Undefined 3 Progress Chart

Triceps

 Dumbbell Incline Triceps Extension 40 sec Undefined 3 Progress Chart
Tuesday Cardio
Muscle Exercise Name Timer Reps Sets Track

Cardio

 Elliptical Training 60 min N/A N/A Progress Chart
Wednesday Back, Biceps, and Forearm
Muscle Exercise Name Timer Reps Sets Track

Cardio

 Elliptical Training 60 min N/A N/A Progress Chart

Biceps

 Alternate Hammer Curl 40 sec Undefined 3 Progress Chart

Back

 One-Arm Dumbell Row 40 sec Undefined 3 Progress Chart

Biceps

 Dumbbell Seated Bicep Curl 40 sec Undefined 3 Progress Chart

Back

 Cable Seated Row 40 sec Undefined 3 Progress Chart

Biceps

 One Arm Dumbbell Preacher Curl 40 sec Undefined 2 Progress Chart

Forearms

 Palms-Up Dumbbell Wrist Curl Over A Bench 40 sec Undefined 2 Progress Chart
Thursday Cardio
Muscle Exercise Name Timer Reps Sets Track

Cardio

 Aerobics 60 min N/A N/A Progress Chart
Friday Shoulders and Legs
Muscle Exercise Name Timer Reps Sets Track

Cardio

 Elliptical Training 60 min N/A N/A Progress Chart

Shoulders

 Dumbbell Shoulder Press 40 sec Undefined 3 Progress Chart

Shoulders

 Dumbbell Lateral Raise 40 sec Undefined 3 Progress Chart

Glutes

 Bridge 40 sec N/A 3 Progress Chart

Glutes

 Leg Lift 40 sec Undefined 3 Progress Chart

Back

 Wide-Grip Lat Pulldown 40 sec Undefined 3 Progress Chart

Shoulders

 Dumbbell Shoulder Shrug 40 sec Undefined 3 Progress Chart
Saturday Abs
Muscle Exercise Name Timer Reps Sets Track

Cardio

 Elliptical Training 60 min N/A N/A Progress Chart

Abs

 Crunches 40 sec Undefined 3 Progress Chart

Abs

 Crunches with Legs on Bench 40 sec Undefined 3 Progress Chart

Abs

 Leg Raise 40 sec Undefined 3 Progress Chart

Abs

 Oblique Crunches 40 sec Undefined 3 Progress Chart
Sunday SRMC Gym
Muscle Exercise Name Timer Reps Sets Track

Cardio

 Aerobics 60 min N/A N/A Progress Chart

Cardio

 Treadmill Running 60 min N/A N/A Progress Chart

Abs

 Ab Crunch Machine 40 sec Undefined 3 Progress Chart

Upper Legs

 Leg Press 40 sec Undefined 3 Progress Chart

Upper Legs

 Lying Leg Curls 40 sec Undefined 3 Progress Chart
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