Bob's Routine | Jefit - Best Android and iPhone Workout, Fitness, Exercise, Bodybuilding App | Workout Routine Database

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Bob's Routine

Shared By : Dewerni

Information

Frequency : 6 days / week
Day Type : Day of the Week
Type : General Fitness
Difficulty : Beginner
Downloads / Views : 0 / 140

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Description

This is the cycle I am going to be attempting as I work my way to losing weight and gaining muscle. The swimming and biking is in there to help with the triathalon prep so when I get to a reasonable rate those movements wont be foreign to me. When I lose more weight and feel comfortable with my joints the walking will become running.

Monday

Cardio

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Swimming	60 min	N/A	N/A

Tuesday

Chest

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Barbell Bench Press	120 sec	8	4
Chest		Barbell Incline Bench Press	120 sec	8	4
Chest		Dumbbell Incline Bench Press	60 sec	8	3
Chest		Dumbbell Bench Press	60 sec	8	3
Chest		Dumbbell Fly	60 sec	8	3
Biceps		Barbell Curl	60 sec	8	3
Biceps		Preacher Curl	60 sec	8	3
Triceps		Triceps Pushdown V-Bar	60 sec	8	3

Wednesday

Cardio

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Stationary Bike	60 min	N/A	N/A
Cardio		Walking	60 min	N/A	N/A

Thursday

Back/Shoulders

Muscle	Exercise Name		Timer	Reps	Sets	Track
Back		Barbell Deadlift	120 sec	8	4
Back		Barbell Bent Over Row	60 sec	8	3
Back		Lying T-Bar Row	60 sec	8	3
Back		Wide-Grip Lat Pulldown	60 sec	8	3
Shoulders		Barbell Shrug	60 sec	8	3
Shoulders		Dumbbell Shoulder Press	60 sec	8	3
Shoulders		Dumbbell Lateral Raise	60 sec	8	3

Saturday

Cardio

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Stationary Bike	60 min	N/A	N/A
Cardio		Rowing	60 min	N/A	N/A

Sunday

Legs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Upper Legs		Barbell Squat	120 sec	8	4
Upper Legs		Leg Extensions	60 sec	8	3
Upper Legs		Lying Leg Curls	60 sec	8	3
Upper Legs		Dumbbell Lunges	60 sec	8	3
Lower Legs		Standing Barbell Calf Raise	60 sec	8	3

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