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RWJ42 DB 2012

Shared By : RWJ42

Information

Frequency : 4 days / week
Day Type : Day of the Week
Type : Sport Specific
Difficulty : Intermediate
Downloads / Views : 1 / 163

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Description

Dumbbell Base Builder
 
Monday DB Chest Back Traps
Muscle Exercise Name Timer Reps Sets Track

Back

 One-Arm Dumbell Row 100 sec 15 3 Progress Chart

Chest

 Straight Arms Dumbbell Pullover 100 sec 15 3 Progress Chart

Chest

 Dumbbell Bench Press 100 sec 15 3 Progress Chart

Shoulders

 Dumbbell Shoulder Shrug 10 sec 20 3 Progress Chart
Tuesday DB Quads Hamstring Calves
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

 Goblet Squat 100 sec 12 3 Progress Chart

Upper Legs

 Barbell Full Squat 100 sec 15 3 Progress Chart

Upper Legs

 Leg Extensions 100 sec 15 3 Progress Chart

Upper Legs

 Lying Leg Curls 100 sec 15 3 Progress Chart

Lower Legs

 Standing Calf Raises 100 sec 20 3 Progress Chart
Wednesday DB Shoulders Biceps Triceps Forearms
Muscle Exercise Name Timer Reps Sets Track

Shoulders

 Dumbbell Shoulder Press 100 sec 12 3 Progress Chart

Biceps

 Dumbbell Alternate Bicep Curl 100 sec 12 3 Progress Chart

Triceps

 Dumbbell Single Arm Pronated Triceps Extension 100 sec 12 3 Progress Chart

Forearms

 Palms-Up Dumbbell Wrist Curl Over A Bench 100 sec 25 3 Progress Chart

Forearms

 Palms-Down Dumbbell Wrist Curl Over A Bench 100 sec 20 3 Progress Chart

Abs

 Crunches 90 sec 15 3 Progress Chart

Abs

 Bent Knee Hip Raise 90 sec 15 3 Progress Chart

Abs

 Barbell Side Bend 100 sec 100 2 Progress Chart

Back

 Barbell Good Morning 90 sec 20 2 Progress Chart
Thursday Flexability
Muscle Exercise Name Timer Reps Sets Track

Cardio

 Yoga 100 min N/A N/A Progress Chart
ANY Cardio Options
Muscle Exercise Name Timer Reps Sets Track

Cardio

 Running 60 min N/A N/A Progress Chart

Cardio

 Indoor Cycling 60 min N/A N/A Progress Chart

Cardio

 Boxing 90 min N/A N/A Progress Chart
ANY Kettlebell
Muscle Exercise Name Timer Reps Sets Track

Abs

 Advanced Kettlebell Windmill 100 sec 12 3 Progress Chart

Abs

 Kettlebell Figure Eight 100 sec 12 3 Progress Chart

Abs

 Kettlebell Pass Between The Legs 100 sec 12 3 Progress Chart

Abs

 Kettlebell Windmill 100 sec 12 3 Progress Chart

Upper Legs

 Goblet Squat 100 sec 12 3 Progress Chart

Shoulders

 One Arm Kettlbell Jerk 100 sec 12 3 Progress Chart

Upper Legs

 One Arm Kettlebell Swing 100 sec 12 3 Progress Chart
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