Loren's 3 day workout

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Loren's 3 day workout

Shared By : crazybrker

Information

Frequency : 6 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Beginner
Downloads / Views : 1 / 151

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Description

Simple routines focused on free weights and body weight

ANY

+Abs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Abs		Crunches	5 sec	30	1
Abs		Scissor Kick	5 sec	30	1
Abs		Oblique Crunches	5 sec	30	1
Abs		Leg Raise	5 sec	30	1
Abs		Cross-Body Crunch	5 sec	30	1
Abs		Alternate Heel Touchers	5 sec	30	1
Abs		Air Bike	5 sec	30	1
Abs		Russian Twist	5 sec	30	1
Abs		Seated Leg Tucks	5 sec	30	1
Abs		Decline Crunch	5 sec	30	1
Abs		Ab Crunch Machine	5 sec	10	3

ANY	+Back, Biceps, and Forearm

Muscle	Exercise Name		Timer	Reps	Sets	Track
Biceps		Dumbbell Alternate Bicep Curl	33 sec	8	3
Back		Climbers Chin Up	33 sec	4	1
Biceps		Cross Body Hammer Curl	33 sec	8	3
Back		Climbers Chin Up	33 sec	4	1
Biceps		Dumbbell Concentration Curls	33 sec	8	3
Back		Climbers Chin Up	33 sec	4	1
Biceps		Overhead Cable Curl	33 sec	8	3
Biceps		Body Row	33 sec	8	3
Back		Dumbbell Deadlift	33 sec	8	3
Back		Alternating Renegade Row	33 sec	8	3
Back		Wide-Grip Lat Pulldown	33 sec	8	3
Back		One-Arm Dumbell Row	33 sec	8	3
Back		Close-Grip Front Lat Pulldown	33 sec	8	3
Back		Cable Lateral Raise	33 sec	8	3
Back		Full Range Of Motion Lat Pulldown	33 sec	8	3

ANY

+Cardio

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Rowing	60 min	N/A	N/A
Cardio		Treadmill Running	60 min	N/A	N/A
Cardio		Hand cycle	60 sec	1	1

ANY	+Chest and Triceps

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Dumbbell Bench Press	33 sec	8	3
Chest		Dumbbell Fly	33 sec	8	3
Chest		Dumbbell Incline Bench Press	33 sec	8	3
Chest		Dumbbell Incline Fly	33 sec	8	3
Chest		Cable Cross Over	33 sec	8	3
Triceps		Bench Dip	33 sec	8	3
Triceps		Cable One Arm Tricep Extension	33 sec	8	3
Triceps		Cable Standing Triceps Extension	33 sec	8	3
Triceps		Cable Triceps Pushdown	33 sec	8	3
Triceps		Dumbbell Lying Supine Two Arm Triceps Extension	33 sec	8	3
Triceps		Dumbbell Lying Triceps Extension Across Face	33 sec	8	3
Triceps		Dumbbell Standing One Arm Triceps Extension	33 sec	8	3
Triceps		Reverse Grip Triceps Pushdown	33 sec	8	3

ANY	+Shoulders and Legs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Shoulders		Dumbbell Arnold Press	33 sec	8	3
Shoulders		Dumbbell Front Raise	33 sec	8	3
Shoulders		Dumbbell One Arm Shoulder Press	33 sec	8	3
Shoulders		Dumbbell Lateral Raise	33 sec	8	3
Shoulders		Dumbbell One Arm Up Right Row	33 sec	8	3
Upper Legs		Smith Machine Squat	33 sec	8	3
Upper Legs		One Arm Snatch	33 sec	8	3
Upper Legs		Leg Press	33 sec	8	3
Upper Legs		Leg Extensions	33 sec	8	3
Upper Legs		Freehand Jump Squat	33 sec	1	3

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