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Mickans!!

Shared By : gyroscope

Information

Frequency : 4 days / week
Day Type : Day of the Week
Type : General Fitness
Difficulty : Intermediate
Downloads / Views : 1 / 126

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Description
 
Monday Bröst + Armar
Muscle Exercise Name Timer Reps Sets Track

Chest

 Barbell Bench Press 90 sec 8 4 Progress Chart

Chest

 Machine Incline Chest Press 90 sec 8 4 Progress Chart

Chest

 Dumbbell Incline Fly 90 sec 8 4 Progress Chart

Biceps

 Barbell Curl 90 sec 8 3 Progress Chart

Biceps

 Dumbbell Bicep Curl 90 sec 8 3 Progress Chart

Triceps

 Cable Triceps Pushdown 90 sec 8 3 Progress Chart

Triceps

 Dumbbell One Arm Triceps Extension 90 sec 8 3 Progress Chart
Tuesday Ben + Mage
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

 Barbell Squat 90 sec 8 4 Progress Chart

Upper Legs

 Leg Press 90 sec 8 4 Progress Chart

Upper Legs

 Barbell Lunge 90 sec 8 4 Progress Chart

Glutes

 Glute Kickback 90 sec 8 4 Progress Chart

Lower Legs

 Standing Calf Raises 90 sec 12 3 Progress Chart

Abs

 Crunches 90 sec 20 3 Progress Chart

Abs

 Dumbbell Side Bend 90 sec 20 3 Progress Chart
Wednesday Rygg + Axlar
Muscle Exercise Name Timer Reps Sets Track

Back

 Cable Seated Row 90 sec 8 4 Progress Chart

Back

 Wide-Grip Lat Pulldown 90 sec 8 4 Progress Chart

Back

 Back Extensions - Hyperextensions 90 sec 8 3 Progress Chart

Shoulders

 Dumbbell Shoulder Press 90 sec 8 4 Progress Chart

Shoulders

 Machine Shoulder Press 90 sec 8 3 Progress Chart

Shoulders

 Dumbbell Lateral Raise 90 sec 8 3 Progress Chart

Shoulders

 Reverse Flyes 90 sec 8 3 Progress Chart
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