X-Rep Modified

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Exercise Database
Abs	(284)
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X-Rep Modified

Shared By : Dlarej15

Information

Frequency : 5 days / week
Day Type : Day of the Week
Type : General Fitness
Difficulty : Advanced
Downloads / Views : 2 / 173

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Description

ANY

#1 Chest

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Dumbbell Incline Bench Press	30 sec	10	2
Chest		Cable Incline Fly	30 sec	15	1
Chest		Dumbbell Incline Press X-Rep	30 sec	10	1
Chest		Dumbbell Bench Press	30 sec	10	2
Chest		Machine Fly	30 sec	15	1
Chest		Dumbbell Press X-Rep	30 sec	10	1
Chest		Machine Decline Chest Press	30 sec	10	2
Chest		Cable Cross Over	30 sec	15	1
Chest		Machine Decline Bench Press (X-rep)	30 sec	10	1
Back		Wide-Grip Lat Pulldown	30 sec	10	2
Back		Straight Arm Push Down	30 sec	15	1
Back		Pull Down X-Reps	30 sec	10	2
Chest		Dumbbell Pull Over (Drop-set)	30 sec	10	1
Triceps		Smith Machine Close Grip Bench Press	30 sec	10	2
Triceps		Cable Triceps Pushdown	30 sec	15	1
Triceps		Close Grip Bench Press X-rep	30 sec	10	1
Triceps		Overhead Extensions (Drop Set)	30 sec	10	1
Abs		Hanging Knee Ups	30 sec	15	2
Abs		Exercise Ball Crunch	30 sec	30	1
Abs		Hangng Knee Ups X-Rep	30 sec	15	1
Abs		Leg Raise	30 sec	30	1
Abs		Ab Crunch Machine	30 sec	30	1
Abs		Lying Ab Machine	30 sec	8	3

ANY

#2 Legs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Upper Legs		Leg Press	60 sec	8	2
Upper Legs		Leg Extensions	60 sec	15	1
Upper Legs		Leg Press X-Rep	60 sec	8	1
Upper Legs		Smith Machine X-Rep	60 sec	8	1
Upper Legs		Lying Leg Curls	60 sec	15	1
Upper Legs		Leg Press X-Rep	60 sec	8	1
Upper Legs		Smith Machine Stiff Legged Deadlift	60 sec	9	1
Lower Legs		Hypertension X-Rep	60 sec	15	1
Lower Legs		Leg Press Calf Raises (X-Rep)	60 sec	20	3
Lower Legs		Standing Calf Raises (Drop set, X-Rep)	60 sec	12	2
Lower Legs		Seated Calf Raises (drop set, X-Rep)	60 sec	12	3
Back		Weighted Ball Hyperextensions	60 sec	8	1

ANY

#3 Arms

Muscle	Exercise Name		Timer	Reps	Sets	Track
Shoulders		Dumbbell Up Right Row	60 sec	8	2
Shoulders		Dumbbell Bent Over Delt Raise	60 sec	15	1
Shoulders		Dumbbell Upright Rows (X-Rep)	60 sec	8	1
Shoulders		Dumbbell Press (Drop Set, X-Rep)	60 sec	8	2
Shoulders		Cable Laterals (Drop Set, X-Rep)	60 sec	8	2
Shoulders		Bent Over Laterals (Drop Set)	60 sec	8	2
Back		Cable Seated Row	60 sec	8	2
Back		Bent Over Two-Dumbbell Row	60 sec	15	1
Back		Machine Row (X-Rep)	60 sec	8	1
Back		One Arm Dumbbell Row (X-Rep)	60 sec	8	1
Shoulders		Barbell Shrug	60 sec	15	1
Shoulders		Cable Upright Rows (X-Rep)	60 sec	8	1
Biceps		Dumbbell Bicep Curl	60 sec	8	2
Biceps		Spider Curl	60 sec	15	1
Biceps		Cable Curls (X-Rep)	60 sec	8	1
Biceps		Incline Curls (Drop Set)	60 sec	8	2
Biceps		Incline Hammer Curls (Drop Set)	60 sec	8	2
Forearms		Seated One Arm Dumbbell Palms Down Wrist Curl	60 sec	8	2
Forearms		Seated One Arm Dumbbell Palms Up Wrist Curl	60 sec	8	2

ANY

Cardio

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