Team Omega Summer Workout

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Team Omega Summer Workout

Shared By : BertBrogden

Information

Frequency : 5 days / week
Day Type : Day of the Week
Type : General Fitness
Difficulty : Advanced
Downloads / Views : 1 / 104

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Description

GET TONED GET BONED

Monday

Chest

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Barbell Bench Press	60 sec	Undefined	4
Chest		Dumbbell Incline Bench Press	60 sec	Undefined	3
Chest		Barbell Decline Bench Press	60 sec	Undefined	3
Chest		Cable Cross Over	60 sec	Undefined	3
Chest		Push Up	60 sec	10	3
Abs		Cable Crunch	60 sec	10	3
Abs		Ab Roller	60 sec	15	3
Abs		Decline Crunch	60 sec	10	3
Abs		Air Bike	60 sec	60	3

Tuesday

Legs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Upper Legs		Barbell Squat	60 sec	Undefined	4
Upper Legs		Leg Extensions	60 sec	Undefined	3
Upper Legs		Seated Leg Curl	60 sec	Undefined	3
Lower Legs		Donkey Calf Raises	60 sec	8	3
Back		Barbell Deadlift	60 sec	Undefined	3
Back		Barbell Good Morning	60 sec	10	3
Back		Back Extensions - Hyperextensions	60 sec	10	3

Wednesday

Shoulders

Muscle	Exercise Name		Timer	Reps	Sets	Track
Shoulders		Barbell Shoulder Press	60 sec	Undefined	4
Shoulders		Dumbbell Arnold Press	60 sec	Undefined	3
Shoulders		Dumbbell Lateral Raise	60 sec	Undefined	3
Shoulders		Dumbbell Front Raise	60 sec	Undefined	3
Shoulders		Barbell Up Right Row	60 sec	Undefined	3
Shoulders		Barbell Shrug	60 sec	Undefined	3
Abs		Dumbbell Side Bend	60 sec	10	3
Abs		Weighted Ball Side Bend	60 sec	10	3
Abs		Knee Hip Raise On Parallel Bars	60 sec	15	3
Abs		Plate Twist	60 sec	60	3

Thursday

Triceps

Muscle	Exercise Name		Timer	Reps	Sets	Track
Triceps		Barbell Close Grip Bench Press	60 sec	Undefined	4
Triceps		Barbell Lying Triceps Press	60 sec	Undefined	3
Triceps		Cable Triceps Pushdown	60 sec	Undefined	3
Triceps		Dumbbell Standing One Arm Triceps Extension	60 sec	Undefined	3
Triceps		Seated Tricep Dip	60 sec	Undefined	3
Triceps		Dip	60 sec	Undefined	3

Friday

Back and Biceps

Muscle	Exercise Name		Timer	Reps	Sets	Track
Back		Pullups	60 sec	Undefined	3
Back		Wide-Grip Lat Pulldown	60 sec	Undefined	4
Back		Barbell Bent Over Row	60 sec	Undefined	3
Back		Reverse Fly	60 sec	Undefined	3
Biceps		Alternate Incline Dumbbell Curl	60 sec	Undefined	4
Biceps		Alternate Hammer Curl	60 sec	Undefined	3
Biceps		Preacher Curl	60 sec	Undefined	3
Biceps		Supinated Bent Over Rows	60 sec	Undefined	3
Biceps		21s	60 sec	Undefined	3
Abs		Goku Abs	0 sec	Undefined	1

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