negatives

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negatives

Shared By : kingsfan7

Information

Frequency : 4 days / week
Day Type : Day of the Week
Type : Cutting
Difficulty : Beginner
Downloads / Views : 3 / 178

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Description

Moderate-heavy weight, little rest time with controlled movements. After set hold and do 3-5 negatives. Go up weight on second set, after set hold and do 3-5 negatives. you can do more sets if desired.

Monday

Biceps/ Back/ Legs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Biceps		Hammer Curls	45 sec	12	2
Biceps		Alternate Incline Dumbbell Curl	45 sec	12	2
Biceps		EZ-Bar Curl	45 sec	12	2
Back		Bent Over Two-Dumbbell Row	45 sec	12	2
Biceps		Dumbbell One Arm Zottman Preacher Curl	45 sec	12	2
Biceps		Cable Standing One Arm Bicep Curl	45 sec	12	2
Back		Barbell Good Morning	45 sec	10	2
Back		Incline Bench Pull	45 sec	12	2
Back		Cable Seated Row	45 sec	12	2
Back		Wide-Grip Lat Pulldown	45 sec	12	2
Abs		Ab Crunch Machine	45 sec	12	2
Abs		Air Bike	45 sec	25	2
Abs		Side Jackknife	45 sec	12	2
Abs		Press Sit-Up	45 sec	12	2
Upper Legs		Barbell Squat	45 sec	12	2
Upper Legs		Dumbbell Lunges	45 sec	12	2
Upper Legs		Iron Cross	45 sec	12	2
Upper Legs		Lying Leg Curls	45 sec	12	2
Lower Legs		Seated Calf Raise	45 sec	12	2

Tuesday

Chest/ Triceps/ Shoulders

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Barbell Bench Press	45 sec	10	3
Chest		Bench Press Machine	45 sec	12	2
Chest		Machine Decline Chest Press	45 sec	12	2
Chest		Dumbbell Incline Bench Press	45 sec	12	2
Triceps		EZ Bar Incline Triceps Extension	45 sec	12	2
Triceps		Triceps Pushdown - Rope	45 sec	12	2
Triceps		Dumbbell Lying Supine Two Arm Triceps Extension	45 sec	12	2
Triceps		Dumbbell Standing One Arm Triceps Extension	45 sec	12	2
Chest		Around the Worlds	45 sec	12	2
Triceps		Close Triceps Pushup	45 sec	15	2
Cardio		Running	60 min	N/A	N/A
Shoulders		Barbell Shrugs Behind The Back	45 sec	12	2
Shoulders		Dumbbell Arnold Press	45 sec	12	2
Shoulders		Seated Side Lateral Raise	45 sec	12	2
Shoulders		Dumbbell Front Raise	45 sec	12	2
Shoulders		Reverse Flyes	45 sec	12	2
Shoulders		Standing Military Press	45 sec	12	2

Thursday

Biceps/ Back/ Legs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Biceps		Hammer Curls	45 sec	12	2
Biceps		Alternate Incline Dumbbell Curl	45 sec	12	2
Biceps		EZ-Bar Curl	45 sec	12	2
Back		Bent Over Two-Dumbbell Row	45 sec	12	2
Biceps		Dumbbell One Arm Zottman Preacher Curl	45 sec	12	2
Biceps		Cable Standing One Arm Bicep Curl	45 sec	12	2
Back		Barbell Good Morning	45 sec	10	2
Back		Incline Bench Pull	45 sec	12	2
Back		Cable Seated Row	45 sec	12	2
Back		Wide-Grip Lat Pulldown	45 sec	12	2
Abs		Ab Crunch Machine	45 sec	12	2
Abs		Air Bike	45 sec	25	2
Abs		Side Jackknife	45 sec	12	2
Abs		Press Sit-Up	45 sec	12	2
Upper Legs		Barbell Squat	45 sec	12	2
Upper Legs		Dumbbell Lunges	45 sec	12	2
Upper Legs		Iron Cross	45 sec	12	2
Upper Legs		Lying Leg Curls	45 sec	12	2
Lower Legs		Seated Calf Raise	45 sec	12	2

Friday

Chest/ Triceps/ Shoulders

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Barbell Bench Press	45 sec	10	3
Chest		Bench Press Machine	45 sec	12	2
Chest		Machine Decline Chest Press	45 sec	12	2
Chest		Dumbbell Incline Bench Press	45 sec	12	2
Triceps		EZ Bar Incline Triceps Extension	45 sec	12	2
Triceps		Triceps Pushdown - Rope	45 sec	12	2
Triceps		Dumbbell Lying Supine Two Arm Triceps Extension	45 sec	12	2
Triceps		Dumbbell Standing One Arm Triceps Extension	45 sec	12	2
Chest		Around the Worlds	45 sec	12	2
Triceps		Close Triceps Pushup	45 sec	15	2
Cardio		Running	60 min	N/A	N/A
Shoulders		Barbell Shrugs Behind The Back	45 sec	12	2
Shoulders		Dumbbell Arnold Press	45 sec	12	2
Shoulders		Seated Side Lateral Raise	45 sec	12	2
Shoulders		Dumbbell Front Raise	45 sec	12	2
Shoulders		Reverse Flyes	45 sec	12	2
Shoulders		Standing Military Press	45 sec	12	2

ANY	Cardio/ Yoga/ abs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Running	60 min	N/A	N/A
Cardio		Yoga	60 min	N/A	N/A
Abs		Ab Crunch Machine	45 sec	15	3
Abs		Decline Crunch	45 sec	10	3

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