DSHELTON-BFL-1-6 | Jefit - Best Android and iPhone Workout, Fitness, Exercise, Bodybuilding App | Workout Routine Database

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DSHELTON-BFL-1-6

Shared By : donnieray3

Information

Frequency : 3 days / week
Day Type : Numerical
Type : General Fitness
Difficulty : Intermediate
Downloads / Views : 4 / 108

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Description

Day 1

Chest, Back, Shoulders, Biceps, Triceps

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Dumbbell Incline Bench Press	60 sec	12	5
Chest		Dumbbell Bench Press	60 sec	12	1
Back		Pullups	60 sec	12	5
Back		Cable Seated Row	60 sec	12	1
Shoulders		Dumbbell Shoulder Press	60 sec	12	5
Shoulders		Dumbbell Front Raise	60 sec	12	1
Biceps		Dumbbell Alternate Bicep Curl	60 sec	12	5
Biceps		Hammer Curls	60 sec	12	1
Triceps		Triceps Pushdown V-Bar	60 sec	12	5
Triceps		Bench Dip	60 sec	12	1

Day 2

Quads, Hams, Calves, Abs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Upper Legs		Barbell Squat	60 sec	12	5
Upper Legs		Leg Extensions	60 sec	12	1
Upper Legs		Dumbbell Lunges	60 sec	12	5
Upper Legs		Lying Leg Curls	60 sec	12	1
Lower Legs		Seated Calf Raise	60 sec	12	5
Lower Legs		Standing Calf Raises	60 sec	12	1
Abs		Decline Crunch	60 sec	12	5
Abs		Sit Up	60 sec	12	1

Day 3

Chest, Back, Shoulders, Biceps, Triceps

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Dumbbell Bench Press	60 sec	12	5
Chest		Dumbbell Fly	60 sec	12	1
Back		Wide-Grip Lat Pulldown	60 sec	12	5
Back		Straight Arm Push Down	60 sec	12	1
Shoulders		Dumbbell Lateral Raise	60 sec	12	5
Shoulders		Reverse Flyes	60 sec	12	1
Biceps		Preacher Curl	60 sec	12	5
Biceps		Hammer Curls	60 sec	12	1
Triceps		Tricep Dumbbell Kickback	60 sec	12	5
Triceps		Seated Triceps Press	60 sec	12	1

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