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Back to the basics

Shared By : ace1108

Information

Frequency : 6 days / week
Day Type : Day of the Week
Type : General Fitness
Difficulty : Intermediate
Downloads / Views : 4 / 92

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Description

Upper body twice a week and lower body twice a week with two regeneration days

Monday

Upper body light

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Running	60 min	N/A	N/A
Chest		Push Up	60 sec	25	1
Chest		Cable Cross Over	60 sec	20	2
Back		Climbers Chin Up	60 sec	12	2
Chest		Dumbbell Fly	60 sec	12	2
Shoulders		Reverse Flyes	60 sec	12	2
Chest		Dumbbell Incline Bench Press	60 sec	12	2
Back		Bent Over Two-Dumbbell Row	60 sec	12	2
Chest		Dumbbell Decline Bench Press	60 sec	12	2
Back		Pullups	60 sec	12	2
Chest		Barbell Bench Press	60 sec	16	4
Biceps		Body Row	60 sec	12	4
Biceps		Barbell Curl	60 sec	30	1
Triceps		Dip	60 sec	50	1

Tuesday

lower body light

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Running	60 min	N/A	N/A
Upper Legs		Mountain Climbers	60 sec	30	3
Upper Legs		Barbell Squat	60 sec	10	3
Upper Legs		Barbell Step Ups	60 sec	12	2
Lower Legs		Standing Barbell Calf Raise	60 sec	20	2
Lower Legs		Standing Dumbbell Calf Raise	60 sec	20	2
Back		Barbell Deadlift	60 sec	10	2
Upper Legs		Leg Press	60 sec	12	2
Upper Legs		Narrow Stance Leg Press	60 sec	12	2
Biceps		Bicep Curl on Stability Ball with Leg Raised	60 sec	30	2
Biceps		Dumbbell Concentration Curls	60 sec	12	2

Wednesday

Regeneration

Friday

lower body heavy

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Running	60 min	N/A	N/A
Upper Legs		Kettlebell Hang Clean	60 sec	10	4
Upper Legs		Barbell Squat	60 sec	8	4
Lower Legs		Calf Press On Leg Press Machine	60 sec	12	3
Upper Legs		Dumbbell Rear Lunge	60 sec	12	3
Upper Legs		Leg Extensions	60 sec	10	3
Upper Legs		Lying Leg Curls	60 sec	10	3
Upper Legs		Dumbbell Step Ups	60 sec	12	2
Lower Legs		Standing Barbell Calf Raise	60 sec	12	2

Friday

Upper body heavy

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Indoor Cycling	60 min	N/A	N/A
Chest		Push Up On Exercise Dome	60 sec	30	1
Chest		Cable Incline Fly	60 sec	10	2
Back		Pullups	60 sec	10	2
Chest		Dumbbell Decline Fly	60 sec	10	2
Back		Wide-Grip Rear Pull-Up	60 sec	10	2
Chest		Cable Cross Over	60 sec	10	2
Back		Close-Grip Front Lat Pulldown	60 sec	10	2
Chest		Bent Arm Dumbbell Pullover	60 sec	10	2
Back		Cable Lateral Raise	60 sec	12	2
Chest		Barbell Bench Press	60 sec	6	4
Biceps		Body Row	60 sec	10	4

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