Police

Routine Database
> All Routines	(16458)
- Beginner	(5060)
- Intermediate	(7221)
- Advanced	(4177)
Gen Fitness	(4915)
- Beginner	(2280)
- Intermediate	(1913)
- Advanced	(722)
Bulking	(7986)
- Beginner	(1873)
- Intermediate	(3715)
- Advanced	(2398)
Cutting	(2939)
- Beginner	(795)
- Intermediate	(1350)
- 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)

Police

Shared By : ntaylor3218

Information

Frequency : 6 days / week
Day Type : Day of the Week
Type : Sport Specific
Difficulty : Beginner
Downloads / Views : 2 / 272

Average Rating

Based upon 3 vote(s)

Share

Description

Monday

Chest and Back

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Barbell Bench Press	120 sec	10	3
Chest		Dumbbell Bench Press	120 sec	10	3
Chest		Dumbbell Fly	120 sec	10	3
Shoulders		Dumbbell Shoulder Press	120 sec	10	3
Shoulders		Barbell Front Raise	120 sec	10	3
Shoulders		Dumbbell Rear Delt Row	120 sec	10	3
Forearms		Barbell Behind The Back Wrist Curl	120 sec	15	3

Tuesday

run

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Elliptical Training	60 min	N/A	N/A
Cardio		Running	300 min	N/A	N/A

Wednesday

lower body

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Elliptical Training	60 min	N/A	N/A
Upper Legs		Leg Extensions	30 sec	20	1
Upper Legs		Lying Leg Curls	30 sec	20	1
Back		Hyperextensions With No Hyperextension Bench	30 sec	20	1
Upper Legs		Leg Press	30 sec	20	1
Lower Legs		Calf Press On Leg Press Machine	30 sec	30	1
Glutes		Hip Adduction	60 sec	10	1
Upper Legs		Hip Abduction	60 sec	10	1

Thursday

Arms and Back

Muscle	Exercise Name		Timer	Reps	Sets	Track
Back		Wide-Grip Lat Pulldown	120 sec	10	3
Back		Underhand Pull down	120 sec	10	3
Biceps		EZ Bar Close Grip Curl	120 sec	10	3
Biceps		Standing One-Arm Dumbbell Curl Over Incline Bench	120 sec	10	3
Triceps		Cable Triceps Pushdown	120 sec	10	3
Triceps		Dumbbell Lying Triceps Extension	120 sec	10	3
Forearms		Barbell Behind The Back Wrist Curl	120 sec	10	3

Friday

run

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Indoor Cycling	60 min	N/A	N/A
Cardio		Elliptical Training	60 min	N/A	N/A
Cardio		Running	60 min	N/A	N/A

Saturday

Muscle	Exercise Name		Timer	Reps	Sets	Track
Abs		Cable Crunch	60 sec	10	3
Abs		Decline Crunch	60 sec	30	3
Abs		Knee Hip Raise On Parallel Bars	60 sec	30	3
Abs		Side Bend	60 sec	15	3
Abs		Ab Crunch Machine	60 sec	15	3
Abs		Plate Twist	60 sec	15	3
Abs		Butt-Ups	60 sec	10	3

Disclaimer

The information contained in this page was posted by user: ntaylor3218 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