Fall Workout | Jefit - Best Android and iPhone Workout, Fitness, Exercise, Bodybuilding App | Workout Routine Database

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Fall Workout

Shared By : mwiechecki

Information

Frequency : 5 days / week
Day Type : Numerical
Type : Bulking
Difficulty : Advanced
Downloads / Views : 0 / 113

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Description

Day 1

Chest

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Treadmill Running	60 min	N/A	N/A
Chest		Push Up	60 sec	150	1
Chest		Dumbbell Fly	60 sec	12	4
Chest		Barbell Bench Press	60 sec	10	4
Chest		Dumbbell Incline Bench Press	60 sec	8	3
Chest		Machine Fly	60 sec	100	1
Cardio		Swimming	60 min	N/A	N/A
Cardio		Walking	60 min	N/A	N/A

Day 2

Back

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Treadmill Running	60 min	N/A	N/A
Back		Pullups	60 sec	10	3
Back		Barbell Bent Over Row	60 sec	12	5
Back		Wide-Grip Lat Pulldown	60 sec	12	4
Back		One-Arm Dumbell Row	60 sec	20	3
Back		Barbell Deadlift	60 sec	100	1
Cardio		Swimming	60 min	N/A	N/A
Cardio		Walking	60 min	N/A	N/A

Day 3

Shoulders

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Treadmill Running	60 min	N/A	N/A
Shoulders		Kettlebell Arnold Press	60 sec	15	2
Shoulders		Dumbbell Lateral Raise	60 sec	12	4
Shoulders		Dumbbell Shoulder Press	60 sec	12	4
Shoulders		Smith Machine Up Right Row	60 sec	10	3
Shoulders		Hammer standing shoulder press	60 sec	100	1
Cardio		Swimming	60 min	N/A	N/A
Cardio		Walking	60 min	N/A	N/A

Day 4

Legs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Treadmill Running	60 min	N/A	N/A
Upper Legs		Lying Leg Curls	60 sec	10	5
Upper Legs		Leg Extensions	60 sec	10	5
Upper Legs		Barbell Squat	60 sec	15	3
Upper Legs		Hack Squat	60 sec	12	4
Cardio		Swimming	60 min	N/A	N/A
Cardio		Walking	60 min	N/A	N/A

Day 5

Arms

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Treadmill Running	60 min	N/A	N/A
Biceps		Hammer Curl Dropsets	60 sec	50	4
Biceps		Barbell Curl	60 sec	10	4
Triceps		Dip	60 sec	100	1
Triceps		Skullcrusher	60 sec	10	3
Biceps		EZ-Bar Curl	60 sec	10	3
Triceps		Cable One Arm Tricep Extension	60 sec	12	3
Triceps		Triceps Pushdown - Rope	60 sec	10	3
Cardio		Swimming	60 min	N/A	N/A
Cardio		Walking	60 min	N/A	N/A

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