23 april 2011

Routine Database
> All Routines	(16445)
- Beginner	(5057)
- Intermediate	(7214)
- Advanced	(4174)
Gen Fitness	(4911)
- Beginner	(2279)
- Intermediate	(1911)
- Advanced	(721)
Bulking	(7979)
- Beginner	(1871)
- Intermediate	(3712)
- Advanced	(2396)
Cutting	(2937)
- Beginner	(795)
- Intermediate	(1348)
- Advanced	(794)
Sport	(618)
- Beginner	(112)
- Intermediate	(243)
- Advanced	(263)

Exercise Database
Abs	(284)
Back	(138)
Biceps	(116)
Chest	(139)
Forearm	(51)
Glutes	(26)
Shoulders	(207)
Triceps	(109)
Upper Legs	(176)
Lower Legs	(43)
Cardio	(19)
All	(1309)

23 april 2011

Shared By : sandervw

Information

Frequency : 4 days / week
Day Type : Day of the Week
Type : General Fitness
Difficulty : Advanced
Downloads / Views : 14 / 430

Average Rating

Based upon 7 vote(s)

Share

Description

Monday

borst, triceps, buik

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Smith Machine Incline Bench Press	60 sec	8	3
Chest		db swiss ball press	60 sec	8	3
Chest		Dumbbell Decline Fly	60 sec	8	3
Chest		db swiss ball fly	60 sec	8	3
Triceps		swiss ball db one arm triceps extension	60 sec	8	3
Triceps		Pullover On Stability Ball With Weight	60 sec	8	3
Triceps		swiss ball lying triceps kick back	60 sec	8	3
Triceps		Dumbbell Lying Supine Two Arm Triceps Extension	60 sec	8	3

Tuesday

rug, schouders, biceps

Muscle	Exercise Name		Timer	Reps	Sets	Track
Back		Pullups	60 sec	8	3
Back		Barbell Bent Over Row	60 sec	8	3
Back		Barbell Deadlift	60 sec	8	3
Back		swiss ball back extension	60 sec	8	3
Shoulders		Dumbbell Arnold Press	60 sec	8	3
Shoulders		Front Plate Raise	60 sec	8	3
Shoulders		swiss ball db lateral raises	60 sec	8	3
Shoulders		Bosu ball shoulder press	60 sec	8	3
Biceps		Bosu ball db biceps curl	60 sec	8	3
Biceps		swiss ball biceps curl	60 sec	8	3
Biceps		Dumbbell Prone Incline Biceps Curl	60 sec	8	3
Biceps		Dumbbell Concentration Curls	60 sec	8	3

Wednesday

borst, buik, benen

Muscle	Exercise Name		Timer	Reps	Sets	Track
Upper Legs		Barbell Full Squat	60 sec	8	3
Upper Legs		Leg Press	60 sec	8	3
Upper Legs		Leg Extensions	60 sec	8	3
Lower Legs		Calf Press On Leg Press Machine	60 sec	8	3
Lower Legs		Standing Barbell Calf Raise	60 sec	8	3

Thursday

biceps, triceps

Disclaimer

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

The information on this page is for educational purposes only. It is not intended to be a substitute for informed medical advice or care.

In no event shall we (Jefit Inc.) be liable for damages of any kind arising from the use of this page, including but not limited to, direct, indirect, incidental, punitive or consequential damages. If you believe the content of this post infringe your copyrights, please contact us at info

jefit.com.

IP/DMCA Notifications