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beach-boy1


Shared By : einalarsen

Information

Frequency : 5 days / week
Day Type : Day of the Week
Type : General Fitness
Difficulty : Intermediate
Downloads / Views : 0 / 149

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Description

strenght with cardio
 
Monday chest monday + biceps
Muscle Exercise Name Timer Reps Sets Track

Chest

 Machine Fly 20 sec 12 2 Progress Chart

Chest

 Dumbbell Incline Bench Press 30 sec 10 2 Progress Chart

Chest

 Dumbbell Bench Press 60 sec 10 1 Progress Chart

Chest

 Dumbbell Fly 30 sec 8 3 Progress Chart

Biceps

 Dumbbell Seated Bicep Curl 20 sec 10 2 Progress Chart

Biceps

 Dumbbell Concentration Curls 20 sec 10 2 Progress Chart

Biceps

 Barbell Curl 20 sec 10 2 Progress Chart
Monday Chest monday!
Tuesday morning cardio
Muscle Exercise Name Timer Reps Sets Track

Cardio

 Walking 30 min N/A N/A Progress Chart
Wednesday back and triceps
Muscle Exercise Name Timer Reps Sets Track

Back

 Barbell Deadlift 60 sec 8 3 Progress Chart

Back

 Barbell Bent Over Row 60 sec 8 3 Progress Chart

Back

 Wide-Grip Lat Pulldown 60 sec 8 3 Progress Chart

Triceps

 Dip 60 sec 8 3 Progress Chart

Triceps

 Triceps Pushdown V-Bar 60 sec 8 3 Progress Chart

Triceps

 Barbell Close Grip Bench Press 60 sec 8 3 Progress Chart
Thursday morning cardio
Muscle Exercise Name Timer Reps Sets Track

Cardio

 Walking 60 min N/A N/A Progress Chart
Friday leggs and shoulders
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

 Barbell Full Squat 60 sec 8 3 Progress Chart

Upper Legs

 Leg Press 60 sec 8 3 Progress Chart

Upper Legs

 Narrow Stance Leg Press 60 sec 8 3 Progress Chart

Lower Legs

 Calf Press On Leg Press Machine 60 sec 8 3 Progress Chart

Lower Legs

 Standing Barbell Calf Raise 60 sec 8 3 Progress Chart

Shoulders

 Dumbbell Arnold Press 60 sec 8 3 Progress Chart

Shoulders

 Standing Dumbbell Straight Arm Front Delt Raise Above Head 60 sec 8 3 Progress Chart

Shoulders

 Standing Military Press 60 sec 8 3 Progress Chart

Shoulders

 Barbell Front Raise 60 sec 8 3 Progress Chart
Friday morning cardio
Muscle Exercise Name Timer Reps Sets Track

Cardio

 Walking 60 min N/A N/A Progress Chart
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