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Plan B


Shared By : ooPhil86oo

Information

Frequency : 3 days / week
Day Type : Day of the Week
Type : General Fitness
Difficulty : Intermediate
Downloads / Views : 1 / 91

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Description
 
Monday Day 1
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

 Barbell Full Squat 60 sec 8 4 Progress Chart

Upper Legs

 Barbell Front Squat 60 sec 8 1 Progress Chart

Upper Legs

 Lying Leg Curls 60 sec 8 2 Progress Chart

Triceps

 Dip 60 sec 8 4 Progress Chart

Chest

 Dumbbell Fly 60 sec 8 1 Progress Chart

Chest

 Dumbbell Incline Bench Press 60 sec 8 2 Progress Chart

Shoulders

 Dumbbell Shoulder Press 60 sec 8 2 Progress Chart

Shoulders

 Standing Low Pulley Deltoid Raise 60 sec 8 2 Progress Chart

Shoulders

 Cable Up Right Row 60 sec 8 1 Progress Chart

Shoulders

 Dumbbell Rear Delt Row 60 sec 8 2 Progress Chart

Back

 Wide-Grip Lat Pulldown 60 sec 8 2 Progress Chart
Wednesday Day 2
Muscle Exercise Name Timer Reps Sets Track

Back

 Barbell Deadlift 60 sec 20 1 Progress Chart

Lower Legs

 Calf Press On Leg Press Machine 60 sec 15 2 Progress Chart

Triceps

 Barbell Seated Overhead Triceps Extension 60 sec 8 3 Progress Chart

Triceps

 Cable Triceps Pushdown 60 sec 8 2 Progress Chart

Biceps

 Incline Dumbbell Curl 60 sec 8 2 Progress Chart

Biceps

 Dumbbell Concentration Curls 60 sec 8 3 Progress Chart

Biceps

 Hammer Curls 60 sec 8 1 Progress Chart
Friday Day 3
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

 Leg Press 60 sec 8 2 Progress Chart

Upper Legs

 Leg Extensions 60 sec 8 2 Progress Chart

Back

 Barbell Deadlift 60 sec 8 2 Progress Chart

Chest

 Barbell Incline Bench Press 60 sec 8 2 Progress Chart

Chest

 Cable Cross Over 60 sec 8 2 Progress Chart

Chest

 Dumbbell Bench Press 60 sec 8 1 Progress Chart

Chest

 Dumbbell Incline Fly 60 sec 8 2 Progress Chart

Shoulders

 Barbell Up Right Row 60 sec 10 3 Progress Chart

Shoulders

 One Arm Incline Lateral Raise 60 sec 8 1 Progress Chart

Shoulders

 Dumbbell Lateral Raise 60 sec 8 1 Progress Chart

Shoulders

 Dumbbell Shoulder Press 60 sec 8 3 Progress Chart

Back

 Pullups 60 sec 8 2 Progress Chart

Chest

 Bent Arm Dumbbell Pullover 60 sec 8 2 Progress Chart

Back

 Cable Seated Row 60 sec 8 2 Progress Chart
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