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Push / Pull / Legs

Shared By : timspell

Information

Frequency : 3 days / week
Day Type : Numerical
Type : General Fitness
Difficulty : Intermediate
Downloads / Views : 3 / 131

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Description
 
Day 1 Push
Muscle Exercise Name Timer Reps Sets Track

Chest

 Bench Press Machine 60 sec 10 3 Progress Chart

Chest

 Machine Fly 60 sec 10 3 Progress Chart

Shoulders

 Dumbbell Lateral Raise 60 sec 10 3 Progress Chart

Shoulders

 Machine Shoulder Press 60 sec 10 3 Progress Chart

Triceps

 Triceps Pushdown - Rope 60 sec 10 3 Progress Chart

Triceps

 Cable Triceps Pushdown 60 sec 10 3 Progress Chart
Day 2 Pull
Muscle Exercise Name Timer Reps Sets Track

Back

 Cable Seated Row 60 sec 10 3 Progress Chart

Back

 Wide-Grip Lat Pulldown 60 sec 10 3 Progress Chart

Biceps

 Standing Biceps Cable Curl 60 sec 10 3 Progress Chart

Shoulders

 Machine Shoulder Press 60 sec 10 3 Progress Chart

Abs

 Cross-Body Crunch 60 sec 10 3 Progress Chart

Abs

 Knee Hip Raise On Parallel Bars 60 sec 10 3 Progress Chart
Day 3 Legs
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

 Leg Press 60 sec 10 3 Progress Chart

Upper Legs

 Leg Extensions 60 sec 10 3 Progress Chart

Upper Legs

 Dumbbell Lunges 60 sec 10 3 Progress Chart

Upper Legs

 Lying Leg Curls 60 sec 10 3 Progress Chart

Lower Legs

 Standing Calf Raises 60 sec 10 3 Progress Chart

Lower Legs

 Calf Press On Leg Press Machine 60 sec 10 3 Progress Chart
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