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Shared By : darkknight2006

Information

Frequency : 4 days / week
Day Type : Day of the Week
Type : Cutting
Difficulty : Advanced
Downloads / Views : 0 / 157

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Description
 
Monday chest
Muscle Exercise Name Timer Reps Sets Track

Chest

 Smith Machine Bench Press 50 sec 12 4 Progress Chart

Chest

 Dumbbell Incline Fly 50 sec 12 3 Progress Chart

Chest

 Dumbbell Decline Bench Press 50 sec 12 3 Progress Chart

Chest

 Cable Cross Over 50 sec 12 3 Progress Chart

Abs

 Exercise Ball Crunch 60 sec 8 3 Progress Chart
Tuesday arms
Muscle Exercise Name Timer Reps Sets Track

Biceps

 EZ-Bar Curl 50 sec 12 3 Progress Chart

Biceps

 Alternate Hammer Curl 50 sec 12 3 Progress Chart

Biceps

 Cable Standing One Arm Bicep Curl 50 sec 12 3 Progress Chart

Triceps

 Cable Triceps Pushdown 50 sec 12 3 Progress Chart

Triceps

 Dumbbell Standing One Arm Triceps Extension 50 sec 12 3 Progress Chart

Triceps

 Tricep Dumbbell Kickback 50 sec 12 3 Progress Chart

Triceps

 Bench Dip 50 sec 25 3 Progress Chart
Wednesday shoulders
Muscle Exercise Name Timer Reps Sets Track

Shoulders

 Bent Over Low Pulley Side Lateral 50 sec 12 3 Progress Chart

Shoulders

 Dumbbell Arnold Press 50 sec 12 3 Progress Chart

Shoulders

 Dumbbell Lateral Raise 50 sec 12 3 Progress Chart

Shoulders

 Dumbbell Bent Over Delt Raise 50 sec 12 3 Progress Chart

Shoulders

 Dumbbell Shoulder Shrug 50 sec 12 3 Progress Chart
Thursday back/legs
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