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Basic

Shared By : ksuwaiti

Information

Frequency : 6 days / week
Day Type : Numerical
Type : General Fitness
Difficulty : Beginner
Downloads / Views : 0 / 111

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Description

Day 1

Saturday

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Barbell Incline Bench Press	180 sec	5	6
Shoulders		Barbell Shrug	180 sec	5	5
Chest		Machine Fly	180 sec	5	4
Back		Plate Load Lat Pull Down	180 sec	5	4
Triceps		Plate Load Triceps Push Down	180 sec	5	4
Back		Machine Assisted Pull Up/Chin Up	180 sec	5	4
Back		Barbell Deadlift	180 sec	5	6
Biceps		Barbell Curl	180 sec	5	5

Day 2

Sunday

Muscle	Exercise Name		Timer	Reps	Sets	Track
Abs		Incline Board Sit-Up	180 sec	10	5
Abs		Hanging Leg Raise	180 sec	10	5
Abs		Oblique Sit-Up	180 sec	10	5

Day 3

Monday

Muscle	Exercise Name		Timer	Reps	Sets	Track
Back		Barbell Deadlift	180 sec	5	6
Shoulders		Standing Military Press	180 sec	5	5
Back		Plate Load Lat Pull Down	180 sec	5	4
Triceps		Plate Load Triceps Push Down	180 sec	5	4
Upper Legs		Barbell Squat	180 sec	5	6
Upper Legs		Lunges	180 sec	10	5

Day 4

Tuesday

Muscle	Exercise Name		Timer	Reps	Sets	Track
Abs		Incline Board Sit-Up	180 sec	10	5
Abs		Hanging Leg Raise	180 sec	10	5
Abs		Oblique Sit-Up	180 sec	10	5

Day 5

Wednesday

Muscle	Exercise Name		Timer	Reps	Sets	Track
Shoulders		Standing Military Press	180 sec	5	5
Shoulders		Barbell Shrug	180 sec	5	4
Chest		Machine Fly	180 sec	5	4
Back		Machine Assisted Pull Up/Chin Up	180 sec	5	4
Chest		Barbell Incline Bench Press	180 sec	5	6
Triceps		Dip	180 sec	5	5

Day 6

Thursday

Muscle	Exercise Name		Timer	Reps	Sets	Track
Upper Legs		Barbell Squat	180 sec	5	6
Upper Legs		Leg Press	180 sec	5	4
Upper Legs		Leg Extensions	180 sec	10	4
Lower Legs		Seated Calf Raise	180 sec	10	5

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