steve' workout

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steve' workout

Shared By : Steve.j

Information

Frequency : 5 days / week
Day Type : Day of the Week
Type : Cutting
Difficulty : Beginner
Downloads / Views : 1 / 188

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Description

Mixing mussel mass gaining wile trimming down.

Monday

biceps, triceps, forearms.

Muscle	Exercise Name		Timer	Reps	Sets	Track
Forearms		Kneeling Forearm Stretch	60 sec	N/A	3
Triceps		Dumbbell Single Arm Pronated Triceps Extension	60 sec	8	3
Triceps		Dumbbell Standing One Arm Triceps Extension	60 sec	8	3
Triceps		Seated Bent Over Two Arm Dumbbell Triceps Extension	60 sec	8	3
Triceps		Seated Bent-Over Dumbbell Triceps Extension	60 sec	8	3
Triceps		Seated Triceps Press	60 sec	8	3
Biceps		Alternate Hammer Curl	60 sec	8	3
Biceps		Cross Body Hammer Curl	60 sec	8	3
Biceps		Dumbbell Alternate Bicep Curl	60 sec	8	3
Biceps		Dumbbell Concentration Curls	60 sec	8	3
Forearms		Palms-Down Barbell Wrist Curl Over A Bench	60 sec	8	3
Forearms		Palms-Up Barbell Wrist Curl Over A Bench	60 sec	8	3

Tuesday

abs, back

Muscle	Exercise Name		Timer	Reps	Sets	Track
Abs		Air Bike	60 sec	8	3
Abs		Reverse Crunch	60 sec	8	3
Abs		Tuck Crunch	60 sec	8	3
Abs		Bent Knee Hip Raise	60 sec	8	3
Abs		Cross-Body Crunch	60 sec	8	3
Abs		Crunch - Hands Overhead	60 sec	8	3
Abs		Crunches	60 sec	8	3
Abs		Leg Pull-In	60 sec	8	3
Abs		Leg Raise	60 sec	8	3
Abs		Lower Back Curl	60 sec	N/A	3
Back		Superman	60 sec	N/A	3

Wednesday

Chest, shoulders.

Muscle	Exercise Name		Timer	Reps	Sets	Track
Shoulders		Dumbbell Shoulder Press	60 sec	8	3
Chest		Dumbbell Fly	60 sec	8	3
Shoulders		Dumbbell Bent Over Delt Raise	60 sec	8	3
Shoulders		Dumbbell Shoulder Shrug	60 sec	8	3
Shoulders		Dumbbell Up Right Row	60 sec	8	3
Shoulders		Dumbbell Lateral Raise	60 sec	8	3
Shoulders		Front Two Dumbbell Raise	60 sec	8	3
Shoulders		See Saw Press	60 sec	8	3
Shoulders		Standing Palms In Dumbbell Press	60 sec	8	3

Thursday

upper and lower legs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Lower Legs		Knee Circles	60 sec	8	3
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		Mountain Climbers	60 sec	8	3
Upper Legs		Freehand Jump Squat	60 sec	8	3
Upper Legs		Pile Squat	60 sec	8	3
Upper Legs		Barbell Jeffersion Squat	60 sec	8	3
Lower Legs		Seated One Leg Calf Raise	60 sec	8	3
Lower Legs		Standing Dumbbell Calf Raise	60 sec	8	3
Upper Legs		Dumbbell Lunges	60 sec	8	3
Upper Legs		Dumbbell Rear Lunge	60 sec	8	3
Upper Legs		Dumbbell Squat	60 sec	8	3

Sunday

cardiovascular.

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Running	60 min	N/A	N/A
Cardio		Boxing	60 min	N/A	N/A
Chest		Push Up with Feet On An Exercise Ball	60 sec	8	3
Chest		Push Up	60 sec	8	3

ANY	gluts, basic.

Muscle	Exercise Name		Timer	Reps	Sets	Track
Triceps		Dumbbell Standing Triceps Extension	60 sec	8	3
Biceps		Dumbbell Alternate Bicep Curl	60 sec	8	3
Abs		Air Bike	60 sec	8	3
Abs		Crunches	60 sec	8	3
Abs		Leg Raise	60 sec	8	3
Lower Legs		Seated One Leg Calf Raise	60 sec	8	3
Forearms		Palms-Down Dumbbell Wrist Curl Over A Bench	60 sec	8	3
Upper Legs		Pile Squat	60 sec	8	3
Upper Legs		Dumbbell Lunges	60 sec	8	3
Chest		Dumbbell Fly	60 sec	8	3

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