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all body routine

Shared By : naren193

Information

Frequency : 4 days / week
Day Type : Day of the Week
Type : General Fitness
Difficulty : Beginner
Downloads / Views : 2 / 114

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Description

4 days routine. Chest, shoulders, biceps, legs...

Monday

Chest and Triceps

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Push Up	60 sec	8	3
Chest		One Arm Kettlebell Floor Press	60 sec	8	3
Chest		Dumbbell One Arm Bench Press	60 sec	8	3
Chest		Alternating Floor Press	60 sec	8	3
Triceps		Close Triceps Pushup	60 sec	8	3
Triceps		Dumbbell Standing One Arm Triceps Extension	60 sec	8	3
Triceps		Dumbbell Standing Triceps Extension	60 sec	8	3
Triceps		Standing Bent Over One Arm Dumbbell Triceps Extension	60 sec	8	3

Tuesday

bicepsn

Muscle	Exercise Name		Timer	Reps	Sets	Track
Biceps		Alternate Hammer Curl	60 sec	8	3
Biceps		Bicep Curl Lunge with Bowling Motion	60 sec	8	3
Biceps		Dumbbell Alternate Bicep Curl	60 sec	8	3
Biceps		Dumbbell Bicep Curl With Stork Stance	60 sec	8	3
Biceps		Dumbbell Biceps Curl Reverse	60 sec	8	3
Biceps		Dumbbell Concentration Curls	60 sec	8	3
Biceps		Dumbbell Zottman Curl	60 sec	8	3

Wednesday

Back and Forearm and shouldersn

Muscle	Exercise Name		Timer	Reps	Sets	Track
Back		Superman	60 sec	N/A	3
Back		Alternating Kettlebell Row	60 sec	8	3
Shoulders		Alternating Hang Clean	60 sec	8	3
Shoulders		Alternating Kettlebell Press	60 sec	8	3
Shoulders		Dumbbell Front Raise	60 sec	8	3
Shoulders		Dumbbell Cuban Press	60 sec	8	3
Shoulders		Dumbbell Lateral Raise	60 sec	8	3
Shoulders		Dumbbell One Arm Shoulder Press	60 sec	8	3
Shoulders		Dumbbell Shoulder Shrug	60 sec	8	3
Shoulders		Standing Palm In One Arm Dumbbell Press	60 sec	8	3

Friday

Legs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Lower Legs		Ankle Circles	60 sec	8	3
Upper Legs		90 90 Hamstring	60 sec	8	3
Upper Legs		All Fours Squad Stretch	60 sec	8	3
Upper Legs		Barbell Jeffersion Squat	60 sec	8	3
Upper Legs		Dumbbell Rear Lunge	60 sec	8	3
Upper Legs		Dumbbell Lunges	60 sec	8	3
Upper Legs		Dumbbell Squat	60 sec	8	3
Upper Legs		Dumbbell Walking Lunges	60 sec	8	3
Upper Legs		Lateral Lunge with Dumbbell Bicep Curl	60 sec	8	3

Saturday

Abs glutes

Muscle	Exercise Name		Timer	Reps	Sets	Track
Abs		Leg Raise	60 sec	16	3
Abs		Air Bike	60 sec	16	3
Glutes		Bridge	60 sec	N/A	3
Glutes		Glute Kickback	60 sec	8	3
Glutes		Leg Lift	60 sec	8	3
Glutes		One Leg Kickback	60 sec	8	3
Abs		Alternate Heel Touchers	60 sec	8	3
Abs		Bent Press	60 sec	8	3
Abs		Butt-Ups	60 sec	8	3
Abs		Cross-Body Crunch	60 sec	8	3
Abs		Crunches with Legs on Bench	60 sec	8	3
Abs		Dumbbell Side Bend	60 sec	8	3
Abs		Kettlebell Pass Between The Legs	60 sec	8	3

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