Toning and Ripping

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Toning and Ripping

Shared By : sarge7

Information

Frequency : 4 days / week
Day Type : Day of the Week
Type : Sport Specific
Difficulty : Advanced
Downloads / Views : 6 / 338

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Description

ANY

Arms

Muscle	Exercise Name		Timer	Reps	Sets	Track
Abs		Scissor Kick	60 sec	50	2
Abs		Decline Crunch	60 sec	50	2
Abs		Dumbbell Side Bend	60 sec	30	2
Biceps		Dumbbell Bicep Curl	60 sec	15	3
Triceps		Seated Triceps Press	60 sec	15	3
Biceps		Seated Dumbbell Inner Biceps Curl	60 sec	15	3
Forearms		Seated One Arm Dumbbell Palms Down Wrist Curl	60 sec	15	3
Triceps		Dumbbell Decline Triceps Extension	60 sec	15	3
Biceps		Dumbbell Flexor Incline Curl	60 sec	15	3
Triceps		Tricep Dumbbell Kickback	60 sec	15	3
Forearms		Seated One Arm Dumbbell Palms Up Wrist Curl	60 sec	15	3

ANY

Back

Muscle	Exercise Name		Timer	Reps	Sets	Track
Abs		Scissor Kick	60 sec	50	2
Back		Back Extensions - Hyperextensions	60 sec	15	3
Abs		Decline Crunch	60 sec	50	2
Back		Straight Arm Push Down	30 sec	8	3
Back		Wide-Grip Pulldown Behind The Neck	30 sec	8	3
Abs		Dumbbell Side Bend	60 sec	30	2
Back		One-Arm Dumbell Row	60 sec	15	3
Back		Middle Back Shrug	60 sec	15	3

ANY	Chest and Shoulders

Muscle	Exercise Name		Timer	Reps	Sets	Track
Abs		Scissor Kick	60 sec	50	2
Abs		Decline Crunch	30 sec	8	2
Abs		Dumbbell Side Bend	60 sec	50	2
Shoulders		Dumbbell Shoulder Press	60 sec	15	3
Chest		Dumbbell Bench Press	60 sec	15	3
Shoulders		Dumbbell Shoulder Shrug	60 sec	15	3
Chest		Dumbbell Decline Bench Press	60 sec	15	3
Shoulders		Dumbbell Arnold Press	60 sec	15	3
Chest		Dumbbell Incline Bench Press	60 sec	15	3

ANY

Legs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Abs		Scissor Kick	60 sec	50	2
Abs		Decline Crunch	60 sec	50	2
Abs		Dumbbell Side Bend	60 sec	50	2
Upper Legs		Dumbbell Squat	60 sec	15	3
Upper Legs		Leg Extensions	60 sec	15	3
Upper Legs		Seated Leg Curl	60 sec	15	3
Upper Legs		Thigh Abductor	60 sec	15	3
Upper Legs		Thigh Adductor	60 sec	15	3
Upper Legs		Leg Press	60 sec	15	3
Lower Legs		Calf Press On Leg Press Machine	60 sec	15	3

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The information contained in this page was posted by user: sarge7 on behalf of herself / himself.

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