Routine Database
> All Routines (16431)
- Beginner (5055)
- Intermediate (7208)
- Advanced (4168)
Gen Fitness (4908)
- Beginner (2278)
- Intermediate (1910)
- Advanced (720)
Bulking (7971)
- Beginner (1871)
- Intermediate (3708)
- Advanced (2392)
Cutting (2934)
- Beginner (794)
- Intermediate (1347)
- Advanced (793)
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)
qilu100 routine

Shared By : qilu100

Information

Frequency : 4 days / week
Day Type : Day of the Week
Type : Cutting
Difficulty : Beginner
Downloads / Views : 2 / 163

Average Rating

0

Based upon 0 vote(s)

 

Share
Description

kesken
 
Monday Chest and Triceps
Muscle Exercise Name Timer Reps Sets Track

Chest

 Barbell Bench Press 120 sec 10 3 Progress Chart

Chest

 Barbell Incline Bench Press 120 sec 8 3 Progress Chart

Triceps

 Dip 60 sec 8 3 Progress Chart

Chest

 Dumbbell Fly 60 sec 12 3 Progress Chart

Triceps

 Barbell Lying Triceps Extension 60 sec 10 3 Progress Chart

Triceps

 Triceps Pushdown - Rope 60 sec 10 3 Progress Chart
Wednesday Back, Biceps, and Forearm
Muscle Exercise Name Timer Reps Sets Track

Back

 Barbell Deadlift 120 sec 6 3 Progress Chart

Back

 Barbell Bent Over Row 60 sec 10 3 Progress Chart

Back

 Wide-Grip Lat Pulldown 60 sec 10 3 Progress Chart

Biceps

 Barbell Curl 60 sec 8 3 Progress Chart

Biceps

 Incline Dumbbell Curl 60 sec 10 3 Progress Chart

Biceps

 Alternate Hammer Curl 60 sec 15 3 Progress Chart
Friday Shoulders and Legs
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

 Barbell Squat 120 sec 6 3 Progress Chart

Upper Legs

 Hack Squat 60 sec 10 3 Progress Chart

Upper Legs

 Leg Extensions 60 sec 10 4 Progress Chart

Upper Legs

 Seated Leg Curl 60 sec 10 3 Progress Chart

Shoulders

 Dumbbell Shoulder Press 60 sec 8 3 Progress Chart

Shoulders

 Dumbbell Lateral Raise 60 sec 10 3 Progress Chart

Shoulders

 Barbell Shrug 60 sec 15 3 Progress Chart
Disclaimer
The information contained in this page was posted by user: qilu100 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 infojefit.com.
IP/DMCA Notifications