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Summer 2010

Shared By : slackc

Information

Frequency : 3 days / week
Day Type : Day of the Week
Type : Cutting
Difficulty : Intermediate
Downloads / Views : 6 / 143

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Description

Getting tightened up before bulking
 
Monday Abs, Chest, Triceps
Muscle Exercise Name Timer Reps Sets Track

Abs

 Crunches 60 sec 30 3 Progress Chart

Abs

 Air Bike 60 sec 30 3 Progress Chart

Chest

 Dumbbell Bench Press 60 sec 12 3 Progress Chart

Chest

 Dumbbell Fly 60 sec 12 3 Progress Chart

Chest

 Push Up 60 sec 12 3 Progress Chart

Triceps

 Dip 60 sec 12 3 Progress Chart

Triceps

 EZ Bar Decline Close Grip Skull Crusher 60 sec 12 3 Progress Chart

Triceps

 Triceps Pushdown - Rope 60 sec 20 3 Progress Chart
Wednesday Abs, Lats, Biceps
Muscle Exercise Name Timer Reps Sets Track

Abs

 Crunches 60 sec 30 3 Progress Chart

Abs

 Air Bike 60 sec 30 3 Progress Chart

Back

 Pullups 60 sec 12 3 Progress Chart

Back

 One-Arm Dumbell Row 60 sec 12 3 Progress Chart

Back

 Chin-Up 60 sec 12 3 Progress Chart

Biceps

 Dumbbell Bicep Curl 60 sec 12 3 Progress Chart

Biceps

 Hammer Curls 60 sec 12 3 Progress Chart
Friday Abs, Legs, Shoulders
Muscle Exercise Name Timer Reps Sets Track

Abs

 Crunches 60 sec 30 3 Progress Chart

Abs

 Air Bike 60 sec 30 3 Progress Chart

Upper Legs

 Dumbbell Lunges 60 sec 12 3 Progress Chart

Upper Legs

 Stiff Legged Deadlift 60 sec 12 3 Progress Chart

Lower Legs

 Standing Dumbbell Calf Raise 60 sec 12 3 Progress Chart

Shoulders

 Dumbbell Shoulder Press 60 sec 12 3 Progress Chart

Shoulders

 Dumbbell Lateral Raise 60 sec 12 3 Progress Chart

Shoulders

 Reverse Flyes 60 sec 12 3 Progress Chart
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