Phase 1 Anatomical Adaptation (AA) | Jefit - Best Android and iPhone Workout, Fitness, Exercise, Bodybuilding App | Workout Routine Database

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Phase 1 Anatomical Adaptation (AA)

Shared By : Norge

Information

Frequency : 3 days / week
Day Type : Day of the Week
Type : General Fitness
Difficulty : Beginner
Downloads / Views : 1 / 412

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Description

ANY

AA-A

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Bench Press Machine	60 sec	12	3
Back		Chin-Up	60 sec	12	3
Shoulders		Dumbbell Lateral Raise	60 sec	12	3
Biceps		Preacher Curl Machine	60 sec	12	3
Triceps		Cable Triceps Pushdown	60 sec	12	3
Back		Back Extensions - Hyperextensions	60 sec	12	3
Abs		Ab Crunch Machine	60 sec	12	3
Upper Legs		Leg Extensions	60 sec	12	1
Upper Legs		Leg Press	60 sec	12	1

ANY

AA-B

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Machine Incline Chest Press	60 sec	12	3
Back		V Bar Pull Down	60 sec	12	3
Shoulders		Dumbbell One Arm Shoulder Press	60 sec	12	3
Biceps		EZ-Bar Curl	60 sec	12	3
Triceps		Triceps Pushdown - Rope	60 sec	12	3
Abs		Press Sit-Up	60 sec	12	3
Back		Back Extensions - Hyperextensions	60 sec	13	3
Upper Legs		Leg Extensions	60 sec	12	1
Upper Legs		Leg Press	60 sec	12	1

ANY	Bench Mark

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Barbell Bench Press	60 sec	12	3
Upper Legs		Barbell Squat	60 sec	12	3
Back		Barbell Deadlift	60 sec	12	3
Biceps		Barbell Curl	60 sec	12	3
Triceps		Barbell Lying Triceps Extension	60 sec	12	3
Shoulders		Barbell Shoulder Press	60 sec	12	3

ANY

Home

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Push Up	60 sec	12	3
Back		Superman	60 sec	N/A	3
Triceps		Bench Dip	60 sec	12	3
Back		Stable Shoulders-Dip	60 sec	12	3
Forearms		Shoulder Extensión Armit	60 sec	12	3
Forearms		Elbow Extensión Armit	60 sec	12	3
Abs		Front Plank	60 sec	12	3
Abs		Side Plank	60 sec	12	3
Abs		Crunches legs raised & crossed	60 sec	12	3
Upper Legs		Leg Extensions	60 sec	12	3
Upper Legs		Lying Leg Curls	60 sec	12	3
Upper Legs		Leg Press	60 sec	12	3

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The information contained in this page was posted by user: Norge on behalf of herself / himself.

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