eclass training

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eclass training

Shared By : zaywannawork

Information

Frequency : 6 days / week
Day Type : Day of the Week
Type : Sport Specific
Difficulty : Advanced
Downloads / Views : 0 / 180

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Description

Monday

Chest and Triceps

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Barbell Bench Press	45 sec	15	3
Chest		Barbell Incline Bench Press	45 sec	15	3
Chest		Machine Fly	45 sec	15	3
Triceps		Machine Triceps Extension	45 sec	15	3
Triceps		Dip Machine	45 sec	15	3

Tuesday

Arms(Biceps and Shoulders)

Muscle	Exercise Name		Timer	Reps	Sets	Track
Biceps		Preacher Curl Machine	45 sec	15	3
Biceps		Incline Dumbbell Curl	45 sec	15	3
Biceps		Alternate Hammer Curl	45 sec	15	3
Biceps		Hammer Curls	45 sec	15	3
Shoulders		Dumbbell Shoulder Press	45 sec	15	3
Shoulders		Dumbbell Lateral Raise	45 sec	15	3
Shoulders		Dumbbell Lying Rear Lateral Raise	45 sec	8	3

Wednesday

Back and Abs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Abs		Ab Crunch Machine	60 sec	15	3
Abs		Leg Raise	60 sec	15	3
Abs		Oblique Crunches	60 sec	15	3
Back		Wide-Grip Lat Pulldown	60 sec	15	3
Back		One-Arm Dumbell Row	60 sec	15	3
Back		Cable Seated Row	60 sec	15	3

Thursday

Chest and Triceps

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Barbell Bench Press	45 sec	20	3
Chest		Barbell Incline Bench Press	45 sec	20	3
Chest		Machine Fly	45 sec	20	3
Triceps		Machine Triceps Extension	45 sec	20	3
Triceps		Dip Machine	45 sec	20	3
Triceps		Barbell Close Grip Bench Press	45 sec	8	3

Friday

Arms

Muscle	Exercise Name		Timer	Reps	Sets	Track
Biceps		Preacher Curl Machine	60 sec	8	3
Biceps		Incline Dumbbell Curl	60 sec	8	3
Biceps		Alternate Hammer Curl	60 sec	8	3
Biceps		Hammer Curls	60 sec	8	3
Shoulders		Dumbbell Shoulder Press	60 sec	8	3
Shoulders		Dumbbell Lateral Raise	60 sec	8	3
Shoulders		Dumbbell Lying Rear Lateral Raise	60 sec	8	3

Saturday

Back and Abs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Abs		Ab Crunch Machine	60 sec	8	3
Abs		Leg Raise	60 sec	8	3
Abs		Oblique Crunches	60 sec	8	3
Back		Wide-Grip Lat Pulldown	60 sec	8	3
Back		One-Arm Dumbell Row	60 sec	8	3
Back		Cable Seated Row	60 sec	8	3

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