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Routine 1

Shared By : ArNo90

Information

Frequency : 3 days / week
Day Type : Day of the Week
Type : General Fitness
Difficulty : Intermediate
Downloads / Views : 1 / 81

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Description
 
Wednesday Mercredi
Muscle Exercise Name Timer Reps Sets Track

Chest

 Barbell Bench Press 180 sec 6 5 Progress Chart

Chest

 Dumbbell Incline Bench Press 150 sec 8 5 Progress Chart

Chest

 Barbell Decline Bench Press 150 sec 8 5 Progress Chart

Back

 Pullups 120 sec 10 5 Progress Chart

Biceps

 Barbell Curl 120 sec 8 5 Progress Chart

Biceps

 Alternate Hammer Curl 120 sec 8 5 Progress Chart
Friday Vendredi
Muscle Exercise Name Timer Reps Sets Track

Shoulders

 Dumbbell Shoulder Press 150 sec 8 4 Progress Chart

Shoulders

 Dumbbell Bent Over Delt Raise 120 sec 10 5 Progress Chart

Shoulders

 Smith Machine Shrug 120 sec 12 5 Progress Chart

Triceps

 Dip 150 sec 8 4 Progress Chart

Triceps

 Triceps Pushdown - Rope 120 sec 10 4 Progress Chart

Upper Legs

 Hack Squat 200 sec 6 4 Progress Chart

Upper Legs

 Leg Press 200 sec 8 4 Progress Chart

Upper Legs

 Lying Leg Curls 120 sec 10 4 Progress Chart

Lower Legs

 Seated One Leg Calf Raise 120 sec 10 4 Progress Chart
Sunday Dimanche
Muscle Exercise Name Timer Reps Sets Track

Chest

 Barbell Bench Press 120 sec 10 5 Progress Chart

Back

 Pullups 200 sec 6 4 Progress Chart

Back

 One-Arm Dumbell Row 200 sec 6 4 Progress Chart

Back

 Cable Seated Row 180 sec 10 4 Progress Chart
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