Phil & coxy's #1

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Phil & coxy's #1

Shared By : Mitchell.cox

Information

Frequency : 5 days / week
Day Type : Day of the Week
Type : General Fitness
Difficulty : Beginner
Downloads / Views : 1 / 160

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Description

Monday

Chest, tri's abs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Dumbbell Bench Press	60 sec	8	3
Chest		Barbell Incline Bench Press	60 sec	8	3
Chest		Muscle ups	60 sec	8	3
Chest		Cable Flat Bench Fly	60 sec	8	2
Chest		Cable Incline Fly	60 sec	8	2
Triceps		Barbell Close Grip Bench Press	60 sec	8	3
Triceps		Cable One Arm Tricep Extension	60 sec	8	3
Abs		Ab Rollout on Knees	60 sec	8	3
Abs		Reverse Crunch	60 sec	8	3

Tuesday

Back, traps bi's

Muscle	Exercise Name		Timer	Reps	Sets	Track
Back		Chin-Up	60 sec	8	3
Back		Barbell Bent Over Row	60 sec	8	3
Back		Wide-Grip Lat Pulldown	60 sec	8	3
Back		Cable Seated Row	60 sec	8	3
Shoulders		Dumbbell Shoulder Shrug	60 sec	8	3
Shoulders		Barbell Up Right Row	60 sec	8	3
Biceps		Incline Dumbbell Curl	60 sec	8	3
Biceps		Preacher Curl	60 sec	8	3
Biceps		Dumbbell Concentration Curls	60 sec	8	3

Wednesday

Legs, calves forearms

Muscle	Exercise Name		Timer	Reps	Sets	Track
Upper Legs		Barbell Squat	60 sec	8	3
Upper Legs		Leg Press	60 sec	8	3
Upper Legs		Smith Machine Hack Squat	60 sec	8	3
Upper Legs		90 90 Hamstring	60 sec	8	3
Upper Legs		Seated Leg Curl	60 sec	8	3
Lower Legs		Calf Press On Leg Press Machine	60 sec	20	3
Lower Legs		Seated Calf Raise	60 sec	20	3
Forearms		Barbell Behind The Back Wrist Curl	60 sec	8	3
Forearms		Wrist Roller	60 sec	8	3

Friday

Shoulders, tri's abs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Shoulders		Clean and Jerk	60 sec	8	3
Shoulders		Dumbbell Shoulder Press	60 sec	8	3
Shoulders		Dumbbell Lateral Raise	60 sec	8	3
Shoulders		Reverse Flyes	60 sec	8	3
Shoulders		Cable Front Raise	60 sec	8	3
Triceps		Overhead dumbbell extension	60 sec	8	3
Triceps		Tricep Dumbbell Kickback	60 sec	8	3
Abs		Ab Crunch Machine	60 sec	8	3
Abs		Torso Rotation	60 sec	8	3

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