Routine Database
> All Routines (16463)
- Beginner (5060)
- Intermediate (7224)
- Advanced (4179)
Gen Fitness (4917)
- Beginner (2280)
- Intermediate (1915)
- Advanced (722)
Bulking (7988)
- Beginner (1873)
- Intermediate (3715)
- Advanced (2400)
Cutting (2940)
- Beginner (795)
- Intermediate (1351)
- Advanced (794)
Sport (618)
- Beginner (112)
- Intermediate (243)
- Advanced (263)

Exercise Database
Abs(284)
Back(138)
Biceps(116)
Chest(139)
Forearm(51)
Glutes(26)
Shoulders(207)
Triceps(109)
Upper Legs(176)
Lower Legs(43)
Cardio(19)
All(1309)
New Workout

Shared By : tony3319

Information

Frequency : 4 days / week
Day Type : Day of the Week
Type : General Fitness
Difficulty : Advanced
Downloads / Views : 2 / 145

Average Rating

0

Based upon 0 vote(s)

 

Share
Description
 
Monday Chest/Triceps
Muscle Exercise Name Timer Reps Sets Track

Abs

 Front Plank 1 sec N/A 1 Progress Chart

Abs

 Side Plank 1 sec N/A 2 Progress Chart

Abs

 V Sit Hold 1 sec N/A 1 Progress Chart

Abs

 Ball Roll ins 1 sec 1 1 Progress Chart

Abs

 Cable Chop 1 sec 10 1 Progress Chart

Abs

 Cable Lift 1 sec 10 1 Progress Chart

Chest

 Push Up 30 sec 10 3 Progress Chart

Chest

 Dumbbell Bench Press 30 sec 10 3 Progress Chart

Chest

 Dumbbell Incline Bench Press 30 sec 10 3 Progress Chart

Triceps

 Dip 30 sec 10 3 Progress Chart
Tuesday Legs
Muscle Exercise Name Timer Reps Sets Track

Abs

 Front Plank 1 sec N/A 1 Progress Chart

Abs

 Side Plank 1 sec N/A 2 Progress Chart

Abs

 V Sit Hold 1 sec N/A 1 Progress Chart

Abs

 Ball Roll ins 1 sec 1 1 Progress Chart

Abs

 Cable Chop 1 sec 10 1 Progress Chart

Abs

 Cable Lift 1 sec 10 1 Progress Chart

Upper Legs

 Barbell Front Squat 60 sec 10 3 Progress Chart

Upper Legs

 Overhead Squat 60 sec 10 3 Progress Chart

Back

 Romanian Deadlift 60 sec 10 3 Progress Chart

Lower Legs

 Standing Calf Raises 30 sec 25 3 Progress Chart
Wednesday Back/Biceps
Muscle Exercise Name Timer Reps Sets Track

Abs

 Front Plank 1 sec N/A 1 Progress Chart

Abs

 Side Plank 1 sec N/A 2 Progress Chart

Abs

 V Sit Hold 1 sec N/A 1 Progress Chart

Abs

 Ball Roll ins 1 sec 15 1 Progress Chart

Abs

 Cable Chop 1 sec 10 1 Progress Chart

Abs

 Cable Lift 1 sec 10 1 Progress Chart

Back

 Chin-Up 60 sec 10 3 Progress Chart

Back

 Pullups 60 sec 10 3 Progress Chart

Biceps

 Body Row 60 sec 10 3 Progress Chart

Biceps

 Standing Biceps Cable Curl 60 sec 10 3 Progress Chart
Saturday Shoulders
Muscle Exercise Name Timer Reps Sets Track

Abs

 Front Plank 1 sec N/A 1 Progress Chart

Abs

 Side Plank 1 sec N/A 2 Progress Chart

Abs

 V Sit Hold 1 sec N/A 1 Progress Chart

Abs

 Ball Roll ins 1 sec 1 1 Progress Chart

Abs

 Cable Chop 1 sec 10 1 Progress Chart

Abs

 Cable Lift 1 sec 10 1 Progress Chart

Shoulders

 Dumbbell One Arm Shoulder Press 60 sec 10 3 Progress Chart

Shoulders

 Dumbbell Arnold Press 60 sec 10 3 Progress Chart

Shoulders

 Dumbbell Shoulder Shrug 60 sec 10 3 Progress Chart

Shoulders

 Dumbbell Bent Over Delt Raise 60 sec 10 3 Progress Chart
Disclaimer
The information contained in this page was posted by user: tony3319 on behalf of herself / himself.

The information on this page is for educational purposes only. It is not intended to be a substitute for informed medical advice or care.

In no event shall we (Jefit Inc.) be liable for damages of any kind arising from the use of this page, including but not limited to, direct, indirect, incidental, punitive or consequential damages. If you believe the content of this post infringe your copyrights, please contact us at infojefit.com.
IP/DMCA Notifications