Week 1,3, and 5 On Ramp

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Week 1,3, and 5 On Ramp

Shared By : hookandhose

Information

Frequency : 4 days / week
Day Type : Day of the Week
Type : Sport Specific
Difficulty : Intermediate
Downloads / Views : 3 / 254

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Description

This is my On Ramp program 3 sets of 6 followed by a set of 25 at 50% of working weight. This workout is done on weeks 1,3, and 5.

Monday

Chest and Triceps

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Smith Machine Incline Bench Press	60 sec	6	3
Chest		Smith Machine Bench Press	60 sec	6	3
Chest		Dumbbell Incline Fly	60 sec	6	3
Triceps		Dip Machine	60 sec	6	3
Triceps		Barbell Close Grip Bench Press	60 sec	6	3
Triceps		Cable Triceps Pushdown	60 sec	6	3
Triceps		Barbell Lying Triceps Press	60 sec	6	3

Tuesday

Legs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Upper Legs		Leg Press	60 sec	6	3
Upper Legs		Leg Extensions	60 sec	6	3
Upper Legs		Smith Machine Stiff Legged Deadlift	60 sec	6	3
Upper Legs		Seated Leg Curl	60 sec	6	3
Lower Legs		Calf Press On Leg Press Machine	60 sec	25	4
Upper Legs		Smith Machine Squat	60 sec	6	3

Thursday

Shoulders, Traps and Abs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Shoulders		Smith Machine Overhead Shoulder Press	60 sec	6	3
Shoulders		Smith Machine Up Right Row	60 sec	6	3
Shoulders		Seated Side Lateral Raise	60 sec	6	3
Shoulders		Seated Bent Over Flyes	60 sec	6	3
Shoulders		Smith Machine Shrug	60 sec	6	3
Abs		Knee Hip Raise On Parallel Bars	60 sec	20	2
Abs		Cable Crunch	60 sec	20	2

Friday

Back and Bis

Muscle	Exercise Name		Timer	Reps	Sets	Track
Back		Smith Machine Deadlift	60 sec	6	3
Back		Smith Machine Bent Over Row	60 sec	6	3
Back		Cable Seated Row	60 sec	6	3
Biceps		Standing Biceps Cable Curl	60 sec	6	3
Biceps		Dumbbell Flexor Incline Curl	60 sec	6	3
Biceps		Dumbbell Preacher Curl	60 sec	6	3

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