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Half-Body avec rotation

Shared By : noodlesG

Information

Frequency : 3 days / week
Day Type : Numerical
Type : General Fitness
Difficulty : Intermediate
Downloads / Views : 0 / 111

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Description

2 routines Pecs + Dos
1 routine Epaules + bras
1 routine Jambes

Day 1

S1 - J1 / Pecs-Dos-Epaules

Muscle	Exercise Name		Timer	Reps	Sets	Track
Abs		Crunches	60 sec	25	4
Chest		Barbell Bench Press	60 sec	10	4
Triceps		Dip	60 sec	12	3
Chest		Cable Cross Over	60 sec	15	4
Back		Pullups	60 sec	10	4
Back		Full Range Of Motion Lat Pulldown	60 sec	15	4
Shoulders		Standing Low Pulley Deltoid Raise	60 sec	15	4
Shoulders		Bent Over Low Pulley Side Lateral	60 sec	15	4

Day 2

S1 - J2 / Jambes

Muscle	Exercise Name		Timer	Reps	Sets	Track
Abs		Leg Raise	60 sec	25	4
Upper Legs		Hack Squat	60 sec	15	4
Upper Legs		Leg Extensions	60 sec	15	3
Upper Legs		Smith Machine Stiff Legged Deadlift	60 sec	15	4
Upper Legs		Seated Leg Curl	60 sec	15	4
Lower Legs		Seated Calf Raise	60 sec	15	4

Day 3

S1 - J3 / Epaules-Bi-Tri

Muscle	Exercise Name		Timer	Reps	Sets	Track
Abs		Oblique Crunches	60 sec	25	4
Shoulders		Standing Military Press	60 sec	10	4
Shoulders		Barbell Shoulder Press	60 sec	10	4
Shoulders		Dumbbell Arnold Press	60 sec	10	4
Biceps		Barbell Curl	60 sec	10	4
Biceps		Preacher Curl	60 sec	10	4
Biceps		Alternate Incline Dumbbell Curl	60 sec	10	4
Biceps		Alternate Hammer Curl	60 sec	10	4
Triceps		Barbell Close Grip Bench Press	60 sec	10	4
Triceps		Barbell Lying Triceps Press	60 sec	10	4

Day 4

S2 - J1 / Dos-Pecs-Bi

Muscle	Exercise Name		Timer	Reps	Sets	Track
Abs		Crunches	60 sec	25	4
Back		Barbell Deadlift	60 sec	10	4
Back		Cable Seated Row	60 sec	15	3
Chest		Barbell Incline Bench Press	60 sec	10	4
Triceps		Dip	60 sec	12	3
Biceps		Dumbbell Bicep Curl	60 sec	10	4
Biceps		Hammer Curls	60 sec	15	3

Day 5

S2 - J2 / Jambes

Muscle	Exercise Name		Timer	Reps	Sets	Track
Abs		Leg Raise	60 sec	25	3
Upper Legs		Hack Squat	60 sec	15	4
Upper Legs		Leg Extensions	60 sec	15	3
Upper Legs		Smith Machine Stiff Legged Deadlift	60 sec	15	4
Upper Legs		Dumbbell Lunges	60 sec	15	3
Lower Legs		Standing Calf Raises	60 sec	15	4

Day 6

S2 - J3 / Pecs-Dos-Epaules

Muscle	Exercise Name		Timer	Reps	Sets	Track
Abs		Oblique Crunches	60 sec	25	4
Chest		Barbell Bench Press	60 sec	10	4
Chest		Dumbbell Fly	60 sec	15	3
Back		Pullups	60 sec	10	4
Back		Full Range Of Motion Lat Pulldown	60 sec	15	3
Shoulders		Standing Low Pulley Deltoid Raise	60 sec	15	3
Shoulders		Bent Over Low Pulley Side Lateral	60 sec	15	3

Day 7

S3 - J1 / Epaules-Bi-Tri

Muscle	Exercise Name		Timer	Reps	Sets	Track
Abs		Crunches	60 sec	25	4
Shoulders		Standing Military Press	60 sec	10	4
Shoulders		Dumbbell Shoulder Press	60 sec	15	3
Biceps		Barbell Curl	60 sec	10	4
Biceps		Incline Dumbbell Curl	60 sec	15	3
Triceps		Barbell Close Grip Bench Press	60 sec	10	4
Triceps		Dumbbell Standing Triceps Extension	60 sec	15	3

Day 8

S3 - J2 / Jambes

Muscle	Exercise Name		Timer	Reps	Sets	Track
Abs		Leg Raise	60 sec	25	4
Upper Legs		Hack Squat	60 sec	15	4
Upper Legs		Leg Extensions	60 sec	15	3
Upper Legs		Smith Machine Stiff Legged Deadlift	60 sec	15	4
Upper Legs		Seated Leg Curl	60 sec	15	3
Lower Legs		Seated Calf Raise	60 sec	15	4

Day 9

S3 - J3 / Dos-Pecs-Bi

Muscle	Exercise Name		Timer	Reps	Sets	Track
Abs		Oblique Crunches	60 sec	25	4
Back		Barbell Deadlift	60 sec	10	4
Back		One-Arm Dumbell Row	60 sec	15	3
Chest		Barbell Incline Bench Press	60 sec	10	4
Triceps		Dip	60 sec	12	3
Biceps		Dumbbell Bicep Curl	60 sec	10	4
Biceps		Hammer Curls	60 sec	15	3

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