Chris work out!

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Chris work out!

Shared By : SalD

Information

Frequency : 5 days / week
Day Type : Day of the Week
Type : Cutting
Difficulty : Intermediate
Downloads / Views : 1 / 121

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Description

3 sets 8-10 rep, a program to create stamina and strenght for whole body! Please come with suggestion on how this program can be even better!

Monday

Chest and Triceps

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Barbell Bench Press	100 sec	Undefined	3
Chest		Barbell Incline Bench Press	90 sec	Undefined	3
Chest		Machine Fly	60 sec	Undefined	3
Triceps		EZ Bar Decline Close Grip Skull Crusher	70 sec	Undefined	3
Triceps		Triceps Pushdown V-Bar	60 sec	Undefined	3
Triceps		Dip	80 sec	Undefined	3
Chest		Bench Press Machine	60 sec	8	3

Tuesday

Cardio and Abs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Treadmill Running	160 min	N/A	N/A
Cardio		Rowing	200 min	N/A	N/A
Abs		Ab Crunch Machine	60 sec	Undefined	3
Abs		Leg Raise	60 sec	Undefined	3
Abs		Crunches	60 sec	Undefined	3
Abs		Plate Twist	60 sec	Undefined	3
Abs		Plankan	60 sec	Undefined	1
Abs		Plankan	60 sec	Undefined	1
Abs		Plankan	60 sec	Undefined	1

Wednesday

Back and Biceps

Muscle	Exercise Name		Timer	Reps	Sets	Track
Back		Chin-Up	85 sec	Undefined	3
Back		Barbell Bent Over Row	80 sec	Undefined	3
Back		V Bar Pull Down	60 sec	Undefined	3
Back		Cable Seated Row	85 sec	Undefined	3
Biceps		EZ-Bar Curl	60 sec	Undefined	3
Biceps		Alternate Hammer Curl	60 sec	Undefined	3
Biceps		Standing Biceps Cable Curl	60 sec	Undefined	3

Thursday

Cardio and Abs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Treadmill Running	180 min	N/A	N/A
Abs		Ab Crunch Machine	60 sec	Undefined	3
Abs		Flat Bench Lying Leg Raise	60 sec	Undefined	3
Abs		Plate Twist	60 sec	Undefined	3
Abs		Plankan	60 sec	Undefined	1
Abs		Plankan	60 sec	Undefined	1
Abs		Plankan	60 sec	Undefined	1

Friday

Shoulders and Legs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Shoulders		Barbell Shoulder Press	60 sec	Undefined	3
Shoulders		Dumbbell Bent Over Delt Raise	60 sec	Undefined	3
Shoulders		Cable Up Right Row	60 sec	Undefined	3
Upper Legs		Smith Machine Squat	100 sec	Undefined	3
Upper Legs		Leg Press	80 sec	Undefined	3
Upper Legs		Lying Leg Curls	60 sec	Undefined	3
Lower Legs		Seated Calf Raise	60 sec	Undefined	3
Shoulders		Barbell Shrug	60 sec	Undefined	3

Sunday

Cardio and Abs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Treadmill Running	180 min	N/A	N/A
Abs		Ab Crunch Machine	60 sec	Undefined	3
Abs		Cable Seated Crunch	60 sec	Undefined	3
Abs		Flat Bench Lying Leg Raise	60 sec	Undefined	3
Abs		Plate Twist	60 sec	Undefined	3
Abs		Plankan	60 sec	Undefined	1
Abs		Plankan	60 sec	Undefined	1
Abs		Plankan	60 sec	Undefined	1

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