C&M - Workout TM train #5 | Jefit - Best Android and iPhone Workout, Fitness, Exercise, Bodybuilding App | Workout Routine Database

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C&M - Workout TM train #5

Shared By : lathum77

Information

Frequency : 7 days / week
Day Type : Day of the Week
Type : General Fitness
Difficulty : Intermediate
Downloads / Views : 1 / 107

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Description

Saturday's freed to train run/hike

Monday

Back & Biceps

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Treadmill Running	30 min	N/A	N/A
Back		Assisted Pullups	30 sec	15	3
Back		BOSU Ball - one arm row	30 sec	15	3
Back		Back Extensions - Hyperextensions	30 sec	15	4
Biceps		Alternate Hammer Curl	30 sec	15	3
Biceps		Bicep Curl Lunge with Bowling Motion	30 sec	15	4
Biceps		Seated Close Grip Concentration Barbell Curl	30 sec	15	3
Cardio		Rowing	30 min	N/A	N/A

Tuesday

Shoulders & Calf

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Treadmill Running	30 min	N/A	N/A
Shoulders		Dumbbell Front Raise	30 sec	15	3
Shoulders		Dumbbell Lateral Raise	30 sec	15	3
Shoulders		BOSU squat with overhead press	30 sec	15	4
Shoulders		Pec Deck Rear-Delt Laterals	30 sec	15	3
Lower Legs		Calf Press On Leg Press Machine	30 sec	15	3
Cardio		Treadmill Running	30 min	N/A	N/A

Wednesday

Legs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Treadmill Running	30 min	N/A	N/A
Back		Romanian Deadlift	30 sec	15	3
Upper Legs		Narrow Stance Leg Press	30 sec	15	3
Upper Legs		Thigh Adductor	30 sec	15	3
Upper Legs		Smith Single Leg Split Squat	30 sec	15	4
Upper Legs		Lying Leg Curls	30 sec	15	3
Upper Legs		Barbell Step Ups	30 sec	15	3
Cardio		Step Machine	30 min	N/A	N/A

Thursday

Abdominals

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Treadmill Running	30 min	N/A	N/A
Abs		Hand to Foot Ball Pass	30 sec	15	3
Abs		free motion ab - side	30 sec	15	3
Abs		Exercise Ball Pull-in	30 sec	15	3
Abs		Seated Flat Bench Leg Pull-In	30 sec	15	3
Abs		plank on medicine ball	30 sec	15	3
Cardio		Step Machine	30 min	N/A	N/A

Friday

Chest & Triceps

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Treadmill Running	30 min	N/A	N/A
Chest		Push Up On Exercise Dome	30 sec	15	3
Chest		Dumbbell Incline Fly	30 sec	15	3
Chest		Machine Incline Chest Press	30 sec	15	3
Triceps		Barbell Lying Triceps Press	30 sec	15	3
Triceps		Cable Rope Overhead Triceps Extension	30 sec	15	3
Triceps		Dip	30 sec	15	3
Cardio		Step Machine	30 min	N/A	N/A

Saturday

Hike/Trail Run

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Running	30 min	N/A	N/A

Sunday

Yoga

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Yoga	60 min	N/A	N/A

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