Sixpack - Phase 1

Routine Database
> All Routines	(16445)
- Beginner	(5057)
- Intermediate	(7214)
- Advanced	(4174)
Gen Fitness	(4911)
- Beginner	(2279)
- Intermediate	(1911)
- Advanced	(721)
Bulking	(7979)
- Beginner	(1871)
- Intermediate	(3712)
- Advanced	(2396)
Cutting	(2937)
- Beginner	(795)
- Intermediate	(1348)
- Advanced	(794)
Sport	(618)
- Beginner	(112)
- Intermediate	(243)
- Advanced	(263)

Exercise Database
Abs	(284)
Back	(138)
Biceps	(116)
Chest	(139)
Forearm	(51)
Glutes	(26)
Shoulders	(207)
Triceps	(109)
Upper Legs	(176)
Lower Legs	(43)
Cardio	(19)
All	(1309)

Sixpack - Phase 1

Shared By : raffaelececchini

Information

Frequency : 1 days / week
Day Type : Numerical
Type : Cutting
Difficulty : Beginner
Downloads / Views : 4 / 256

Average Rating

Based upon 0 vote(s)

Share

Description

90 secs between supersets (try 60 secs).

Day 1
Warmup: push ups 10 to 20 reps
Dips: 1st set till failure, 2nd set till 2/3 of 1st set
Running: in place 90 secs weighted
Situps: declined; 15 secs on, 15 secs rest

Day 2
Warmup: jumping jacks

Day 3
Perform each exercise for 20 sec
Do 5 exercises to equal 1 set
10 sets total
Rest 90 secs b/t sets

Day 4
Perform each exercise for 20 sec
Do 3exercises to equal 1 set
10 sets total
Rest 90 secs b/t sets

Day 1

Total body workout

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Barbell Bench Press	0 sec	12	2
Back		Barbell Bent Over Row	0 sec	12	2
Shoulders		Barbell Shoulder Press	0 sec	12	2
Shoulders		Barbell Shrug	0 sec	12	2
Biceps		Barbell Curl	0 sec	12	2
Triceps		Dip	0 sec	30	2
Upper Legs		Barbell Squat	0 sec	15	2
Back		Barbell Deadlift	0 sec	15	2
Lower Legs		Standing Calf Raises	90 sec	25	1
Cardio		Running	0 min	N/A	N/A
Abs		Sit Up	15 sec	15	4

Day 2

Total body workout

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Jumping Jacks	0 sec	N/A	N/A
Chest		Dumbbell Incline Bench Press	0 sec	12	2
Back		Wide-Grip Lat Pulldown	0 sec	12	2
Shoulders		Standing Palms In Dumbbell Press	0 sec	12	2
Shoulders		Barbell Shrug	0 sec	15	2
Biceps		Seated Dumbell Curl	0 sec	12	2
Triceps		Dumbbell Standing Triceps Extension	0 sec	12	2
Upper Legs		Dumbbell Walking Lunges	0 sec	20	2
Back		Dumbbell Deadlift	0 sec	15	2
Lower Legs		Standing Calf Raises	0 sec	30	3
Abs		Air Bike	0 sec	20	4
Abs		Mountain Climber	0 sec	N/A	4

Day 3

Functional Strenght

Muscle	Exercise Name		Timer	Reps	Sets	Track
Upper Legs		Bodyweight Squat	0 sec	N/A	1
Chest		Dynamic Pushups	0 sec	N/A	1
Back		Prone Cobras	0 sec	N/A	1
Cardio		Jumping Jacks	0 sec	N/A	N/A
Abs		Mountain Climber	0 sec	N/A	1

Day 4

Functional Cardio

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		High Knees	0 sec	N/A	N/A
Abs		Half Burpees	0 sec	N/A	1
Abs		Reverse Crunches	0 sec	N/A	1

Disclaimer

The information contained in this page was posted by user: raffaelececchini on behalf of herself / himself.

The information on this page is for educational purposes only. It is not intended to be a substitute for informed medical advice or care.

In no event shall we (Jefit Inc.) be liable for damages of any kind arising from the use of this page, including but not limited to, direct, indirect, incidental, punitive or consequential damages. If you believe the content of this post infringe your copyrights, please contact us at info

jefit.com.

IP/DMCA Notifications