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Get ripped

Shared By : mark1987whk

Information

Frequency : 5 days / week
Day Type : Day of the Week
Type : Cutting
Difficulty : Intermediate
Downloads / Views : 3 / 164

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Description

Ash tap has me on eating as nd workout program to get me shredded!

Monday

Chest

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Barbell Incline Bench Press	30 sec	12	3
Chest		Barbell Bench Press	30 sec	12	3
Chest		Bench Press Machine	30 sec	12	3
Chest		Cable Cross Over	30 sec	12	3
Chest		Machine Fly	30 sec	12	3
Chest		Bench Press Machine	30 sec	12	3

Tuesday

Back

Muscle	Exercise Name		Timer	Reps	Sets	Track
Back		Wide-Grip Lat Pulldown	30 sec	12	3
Back		Cable Seated Row	30 sec	12	3
Back		Middle Back Shrug	30 sec	12	3
Back		One-Arm Dumbell Row	30 sec	12	3
Back		Barbell Deadlift	30 sec	12	3
Back		Straight Arm Push Down	30 sec	12	3
Back		Pullups	30 sec	12	3

Wednesday

Legs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Upper Legs		Leg Extensions	30 sec	12	3
Upper Legs		Barbell Full Squat	30 sec	12	3
Upper Legs		Leg Press	30 sec	12	3
Upper Legs		Barbell Lunge	30 sec	12	3
Upper Legs		Lying Leg Curls	30 sec	12	3
Upper Legs		Seated Leg Curl	30 sec	12	3
Lower Legs		Seated Calf Raise	30 sec	12	3

Thursday

Shoulders

Muscle	Exercise Name		Timer	Reps	Sets	Track
Shoulders		Seated Side Lateral Raise	30 sec	12	3
Shoulders		Dumbbell Front Raise	30 sec	12	3
Shoulders		Dumbbell Shoulder Press	30 sec	12	3
Shoulders		rear delt machine	30 sec	12	3
Shoulders		Front Plate Raise	30 sec	12	3
Shoulders		Smith Machine Shrug	30 sec	12	3

Friday

biceps triceps

Muscle	Exercise Name		Timer	Reps	Sets	Track
Biceps		Dumbbell Seated Bicep Curl	30 sec	12	3
Biceps		Barbell Wide Grip Standing Biceps Curl	30 sec	12	3
Triceps		Cable Standing Triceps Extension	30 sec	12	3
Triceps		Triceps Pushdown - Rope	30 sec	12	3
Biceps		Bicep Curl Machine	30 sec	12	3
Triceps		Dip	30 sec	12	3
Biceps		Reverse Cable Curl	30 sec	12	3

ANY

ABS

Muscle	Exercise Name		Timer	Reps	Sets	Track
Abs		Cable Crunch	60 sec	8	3
Abs		Decline Reverse Crunch	60 sec	8	3
Abs		Leg Raise	60 sec	8	3

ANY

ABS 2

Muscle	Exercise Name		Timer	Reps	Sets	Track
Abs		Ab Crunch Machine	60 sec	8	3
Abs		Butt-Ups	60 sec	8	3
Abs		Crunches	60 sec	8	3

ANY

ABS 3

Muscle	Exercise Name		Timer	Reps	Sets	Track
Abs		Knee Hip Raise On Parallel Bars	60 sec	8	3
Abs		Plate Twist	60 sec	8	3
Abs		Leg Raise	60 sec	8	3

ANY

cardio

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Elliptical Training	60 min	N/A	N/A

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