Kristofik Fittness Training

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Kristofik Fittness Training

Shared By : Mateq

Information

Frequency : 4 days / week
Day Type : Numerical
Type : Bulking
Difficulty : Beginner
Downloads / Views : 1 / 97

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Description

Room by room training

Day 8

Bench room

Muscle	Exercise Name		Timer	Reps	Sets	Track
Triceps		Seated Triceps Press	60 sec	10	3
Triceps		Dumbbell Lying Triceps Extension	60 sec	10	3
Shoulders		Dumbbell Shoulder Press	60 sec	10	3
Triceps		Dumbbell Incline Triceps Extension	60 sec	10	3
Chest		Dumbbell Incline Bench Press	60 sec	10	3
Chest		Dumbbell Fly	60 sec	10	3
Biceps		Dumbbell Concentration Curls	60 sec	10	3
Shoulders		Front Incline Dumbbell Raise	60 sec	10	3
Shoulders		Dumbbell Front Raise	60 sec	10	3
Biceps		Hammer Curls	60 sec	10	3
Biceps		Cross Body Hammer Curl	60 sec	10	3
Shoulders		Dumbbell Lateral Raise	60 sec	10	3
Shoulders		Dumbbell Shoulder Shrug	60 sec	10	3
Biceps		Barbell Wide Grip Standing Biceps Curl	60 sec	10	3
Shoulders		Alternating Kettlebell Press	60 sec	10	3
Forearms		Palms-Down Dumbbell Wrist Curl Over A Bench	60 sec	10	3

Day 8

Cardio room

Muscle	Exercise Name		Timer	Reps	Sets	Track
Abs		Decline Crunch	60 sec	10	3
Abs		Ab Crunch Machine	60 sec	10	3
Abs		Leg Raise	60 sec	10	3
Abs		Air Bike	60 sec	10	3

Day 8

Leg room

Muscle	Exercise Name		Timer	Reps	Sets	Track
Upper Legs		Lying Leg Curls	60 sec	10	3
Upper Legs		Narrow Stance Leg Press	60 sec	10	3
Lower Legs		Standing Calf Raises	60 sec	10	3
Lower Legs		Calf Press On Leg Press Machine	60 sec	10	3
Upper Legs		Leg Extensions	60 sec	10	3
Upper Legs		Thigh Abductor	60 sec	10	3

Day 8

Machine room

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Smith Machine Bench Press	60 sec	10	3
Back		Wide-Grip Lat Pulldown	60 sec	10	3
Back		Wide-Grip Pulldown Behind The Neck	60 sec	10	3
Triceps		Triceps Pushdown - Rope	60 sec	10	3
Triceps		Cable Triceps Pushdown	60 sec	10	3
Back		Straight Arm Push Down	60 sec	10	3
Triceps		Reverse Grip Triceps Pushdown	60 sec	10	3
Biceps		Standing Biceps Cable Curl	60 sec	10	3
Shoulders		Cable Up Right Row	60 sec	10	3
Back		Cable Seated Row	60 sec	10	3
Abs		Cable Crunch	60 sec	10	3
Chest		Machine Fly	60 sec	10	3
Chest		Bench Press Machine	60 sec	10	3
Biceps		Cable Preacher Curl	60 sec	10	3

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