Beginning

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Beginning

Shared By : sdrexel

Information

Frequency : 3 days / week
Day Type : Numerical
Type : General Fitness
Difficulty : Beginner
Downloads / Views : 1 / 124

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Description

Day 1

Chest and Triceps

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Running	60 min	N/A	N/A
Chest		Dumbbell Bench Press	60 sec	8	3
Triceps		Dip	60 sec	8	3
Chest		Dumbbell Fly	60 sec	8	3
Triceps		Triceps Pushdown - Rope	60 sec	8	3
Chest		Barbell Incline Bench Press	60 sec	8	3
Triceps		Barbell Lying Triceps Press	60 sec	8	3
Chest		Smith Machine Bench Press	60 sec	8	3
Chest		Dumbbell Decline Bench Press	60 sec	8	3
Abs		Sit Up	60 sec	8	3
Cardio		Walking	60 min	N/A	N/A

Day 2

Back, Biceps, Forearm

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Running	60 min	N/A	N/A
Biceps		Preacher Curl	60 sec	8	3
Back		Barbell Deadlift	60 sec	8	3
Forearms		Reverse Barbell Preacher Curls	60 sec	8	3
Biceps		Dumbbell Alternate Bicep Curl	60 sec	8	3
Back		Barbell Bent Over Row	60 sec	8	3
Forearms		Palms-Down Dumbbell Wrist Curl Over A Bench	60 sec	8	3
Biceps		One Arm Dumbbell Preacher Curl	60 sec	8	3
Back		Wide-Grip Lat Pulldown	60 sec	8	3
Forearms		Palms-Up Dumbbell Wrist Curl Over A Bench	60 sec	8	3
Back		V Bar Pull Down	60 sec	8	3
Abs		Sit Up	60 sec	8	3
Cardio		Walking	60 min	N/A	N/A

Day 3

Shoulders and Legs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Running	60 min	N/A	N/A
Upper Legs		Seated Leg Curl	60 sec	8	3
Shoulders		Dumbbell Shoulder Shrug	60 sec	8	3
Lower Legs		Calf Press On Leg Press Machine	60 sec	8	3
Shoulders		Dumbbell Lateral Raise	60 sec	8	3
Upper Legs		Leg Press	60 sec	8	3
Shoulders		Dumbbell Front Raise	60 sec	8	3
Upper Legs		Leg Extensions	60 sec	8	3
Shoulders		Dumbbell Rear Delt Row	60 sec	8	3
Glutes		Barbell Glute Bridge	60 sec	8	3
Shoulders		Lying Face Down Plate Neck Resistance	60 sec	8	3
Shoulders		Lying Face Up Plate Neck Resistance	60 sec	8	3
Abs		Sit Up	60 sec	8	3
Cardio		Walking	60 min	N/A	N/A

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