Two muscle group strength training | Jefit - Best Android and iPhone Workout, Fitness, Exercise, Bodybuilding App | Workout Routine Database

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Two muscle group strength training

Shared By : emercier

Information

Frequency : 2 days / week
Day Type : Day of the Week
Type : General Fitness
Difficulty : Intermediate
Downloads / Views : 1 / 103

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Description

ANY	Back, Triceps, Legs, Shoulders

Muscle	Exercise Name		Timer	Reps	Sets	Track
Abs		Hanging Leg Raise	60 sec	12	2
Back		Pullups	60 sec	12	2
Shoulders		Barbell Shrug	60 sec	10	3
Triceps		Barbell Reverse Triceps Bench Press	60 sec	10	3
Upper Legs		Smith Machine Squat	60 sec	10	3
Abs		Crunches	60 sec	50	1
Back		Cable Seated Row	60 sec	10	3
Upper Legs		Leg Extensions	60 sec	10	2
Triceps		Triceps Pushdown - Rope	60 sec	10	2
Shoulders		Dumbbell Arnold Press	60 sec	10	3
Abs		Crunches	60 sec	50	1
Back		Barbell Bent Over Row	60 sec	10	3
Shoulders		Dumbbell Lateral Raise	60 sec	10	3
Upper Legs		Seated Leg Curl	60 sec	10	2

ANY	Biceps, Shoulders

Muscle	Exercise Name		Timer	Reps	Sets	Track
Abs		Crunches	60 sec	50	1
Shoulders		Dumbbell Arnold Press	60 sec	8	3
Biceps		Barbell Curl	60 sec	8	3
Biceps		Alternate Hammer Curl	60 sec	8	3
Abs		Hanging Leg Raise	60 sec	8	2
Shoulders		Barbell Shrug	60 sec	8	3
Shoulders		Barbell Up Right Row	60 sec	8	3
Biceps		Hammer Curls	60 sec	8	3
Abs		Cable Crunch	60 sec	8	3
Biceps		Preacher Curl	60 sec	8	3
Shoulders		Dumbbell Front Raise	60 sec	8	3
Shoulders		Dumbbell Lateral Raise	60 sec	8	3

ANY

Cardio

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Treadmill Running	60 min	N/A	N/A
Cardio		Boxing	60 min	N/A	N/A
Cardio		Running	60 min	N/A	N/A

ANY	Chest, Forearms, Biceps

Muscle	Exercise Name		Timer	Reps	Sets	Track
Abs		Crunches	60 sec	50	1
Chest		Smith Machine Bench Press	60 sec	8	3
Forearms		Barbell Behind The Back Wrist Curl	60 sec	8	3
Biceps		Close-Grip Standing Barbell Curl	60 sec	10	2
Upper Legs		Seated Leg Curl	60 sec	10	2
Abs		Crunches with Legs on Stability Ball	60 sec	40	1
Chest		Dumbbell Incline Fly	60 sec	8	3
Forearms		Palms-Down Dumbbell Wrist Curl Over A Bench	60 sec	8	3
Biceps		Alternate Hammer Curl	60 sec	10	2
Abs		Seated Leg Tucks	60 sec	40	1
Chest		Dumbbell Bench Press	60 sec	8	3
Forearms		Palms-Up Barbell Wrist Curl Over A Bench	60 sec	8	3
Biceps		Preacher Curl	60 sec	10	2
Abs		Hanging Leg Raise	60 sec	10	2
Upper Legs		Leg Extensions	60 sec	10	2

ANY	Just Body Weight

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Treadmill Running	60 min	N/A	N/A
Back		Climbers Chin Up	60 sec	12	2
Triceps		Dip	60 sec	20	2
Chest		Push Up	60 sec	12	2
Biceps		chip up w/ horizontal leg hold	60 sec	12	2
Triceps		Close Triceps Pushup	60 sec	12	2
Upper Legs		Bulgarian split squat	60 sec	15	2
Biceps		Body Row	60 sec	20	2
Abs		Crunches	60 sec	50	1
Back		Pullups	60 sec	12	2
Upper Legs		lateral squat	60 sec	20	2
Shoulders		Pike shoulder press	60 sec	12	2
Abs		Crunches	60 sec	50	1
Shoulders		Smith Machine Decline push up	60 sec	12	2
Chest		dive bomber push up	60 sec	10	2

ANY	Total body 1

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Treadmill Running	60 min	N/A	N/A
Biceps		chip up w/ horizontal leg hold	60 sec	12	2
Chest		Dumbbell Bench Press	60 sec	12	2
Triceps		french press to close grip press	60 sec	12	2
Abs		Crunches	60 sec	40	1
Back		Pullups	60 sec	12	2
Upper Legs		Seated Leg Curl	60 sec	12	2
Forearms		Behind the back wrist curl to Behind the back shrug	60 sec	12	2
Abs		Cable Crunch	60 sec	30	2
Biceps		seated curl to arnold press	60 sec	12	2
Back		Barbell bent over rows to Dead lift	60 sec	12	2
Triceps		Cable Incline Pushdown	60 sec	12	2
Abs		Hanging Leg Raise	60 sec	12	2
Shoulders		Front Plate Raise	60 sec	12	2
Upper Legs		Leg Extensions	60 sec	12	2
Abs		Crunches	60 sec	50	1

ANY	Total body 2

Muscle	Exercise Name		Timer	Reps	Sets	Track
Back		Chin-Up	60 sec	10	2
Triceps		Barbell Reverse Triceps Bench Press	60 sec	10	2
Biceps		Alternate Hammer Curl	60 sec	10	2
Forearms		Palms-Down Dumbbell Wrist Curl Over A Bench	60 sec	10	2
Chest		Smith Machine Bench Press	60 sec	10	2
Shoulders		Dumbbell Lateral Raise	60 sec	10	2
Back		Barbell Bent Over Row	60 sec	10	2
Triceps		Seated Triceps Press	60 sec	10	2
Chest		Dumbbell Incline Bench Press	60 sec	10	2
Forearms		Palms-Up Barbell Wrist Curl Over A Bench	60 sec	10	2
Biceps		Barbell Wide Grip Standing Biceps Curl	60 sec	10	2
Shoulders		Dumbbell Arnold Press	60 sec	10	2
Abs		Decline Reverse Crunch	60 sec	10	2
Abs		Crunches	60 sec	10	2

ANY	Total Body 3

Muscle	Exercise Name		Timer	Reps	Sets	Track
Triceps		Cable One Arm Tricep Extension	60 sec	10	2
Biceps		Dumbbell Preacher Hammer Curl	60 sec	10	2
Back		Close-Grip Front Lat Pulldown	60 sec	10	2
Shoulders		Barbell Shoulder Press	60 sec	10	2
Chest		Dumbbell Incline Fly With A Twist	60 sec	10	2
Forearms		Barbell Behind The Back Wrist Curl	60 sec	10	2
Back		One-Arm Dumbell Row	60 sec	10	2
Triceps		Seated Triceps Press	60 sec	10	2
Biceps		One Arm Bicep Curl with Olympic Bar	60 sec	10	2
Upper Legs		Bulgarian split squat	60 sec	10	2
Shoulders		Barbell Shrug	60 sec	10	2
Chest		Barbell Bench Press	60 sec	10	2
Forearms		Reverse Barbell Curl	60 sec	10	2
Back		Straight Arm Push Down	60 sec	10	2

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