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Mamont Routines

Shared By : Semen

Information

Frequency : 2 days / week
Day Type : Day of the Week
Type : General Fitness
Difficulty : Intermediate
Downloads / Views : 3 / 109

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Description

Mamont Routines_16/08/2012

Monday

Грудь, плечи, трицепс

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Barbell Bench Press	90 sec	10	3
Chest		Barbell Decline Bench Press	90 sec	8	3
Chest		Dumbbell Fly	90 sec	10	3
Shoulders		Smith Machine Overhead Shoulder Press	90 sec	8	3
Shoulders		Dumbbell Lateral Raise	90 sec	8	3
Shoulders		Dumbbell Bent Over Delt Raise	90 sec	8	3
Triceps		Triceps Pushdown - Rope	90 sec	8	3
Triceps		Dumbbell Lying Triceps Extension	90 sec	8	3
Triceps		Tricep Dumbbell Kickback	90 sec	8	3
Triceps		Dip	90 sec	8	3
Abs		Decline Crunch	90 sec	8	3

Thursday

Спина, бицепс, ноги

Muscle	Exercise Name		Timer	Reps	Sets	Track
Back		Barbell Bent Over Row	120 sec	10	3
Back		Wide-Grip Lat Pulldown	60 sec	10	3
Back		Cable Seated Row	60 sec	8	3
Back		One-Arm Dumbell Row	60 sec	8	3
Biceps		Alternate Incline Dumbbell Curl	60 sec	8	3
Biceps		Preacher Curl Machine	60 sec	8	3
Biceps		Cross Body Hammer Curl	60 sec	8	3
Upper Legs		Barbell Full Squat	120 sec	8	3
Upper Legs		Lying Leg Curls	60 sec	8	3
Upper Legs		Leg Extensions	60 sec	8	3
Upper Legs		Narrow Stance Leg Press	60 sec	8	3
Abs		Decline Crunch	60 sec	8	3
Abs		Crunches with Legs on Bench	60 sec	8	3

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