2nd programme

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2nd programme

Shared By : mark1987whk

Information

Frequency : 5 days / week
Day Type : Day of the Week
Type : Cutting
Difficulty : Intermediate
Downloads / Views : 0 / 94

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Description

get ripped 2

Monday

chest

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

Tuesday

back

Muscle	Exercise Name		Timer	Reps	Sets	Track
Back		Chin-Up	15 sec	12	3
Back		Cable Seated Row	30 sec	12	3
Back		Middle Back Shrug	30 sec	12	3
Back		Romanian Deadlift	30 sec	12	3
Back		Bent Arm One Arm Long Bar Row	30 sec	12	3
Back		Wide-Grip Lat Pulldown	30 sec	12	3
Back		Back Extensions - Hyperextensions	30 sec	12	3

Wednesday

bis tris

Muscle	Exercise Name		Timer	Reps	Sets	Track
Biceps		Barbell Curl	30 sec	12	3
Triceps		Dumbbell Lying Triceps Extension	30 sec	12	3
Biceps		Dumbbell Bicep Curl	30 sec	12	3
Triceps		Seated Tricep Dip	30 sec	12	3
Biceps		Hammer Curls with Rope	30 sec	12	3
Triceps		Lying Close-Grip Barbell Triceps Press To Chin	30 sec	12	3
Biceps		Cable Lying Bicep Cable Curl	30 sec	12	3
Triceps		Reverse Grip Triceps Pushdown	30 sec	12	3

Wednesday

shoulders

Muscle	Exercise Name		Timer	Reps	Sets	Track
Shoulders		Smith Machine Overhead Shoulder Press	30 sec	12	3
Shoulders		Dumbbell Lateral Raise	30 sec	12	3
Shoulders		Dumbbell Shoulder Press	30 sec	12	3
Shoulders		Clean and Jerk	30 sec	12	3
Shoulders		Cable Rear Lateral Raise	30 sec	12	3
Shoulders		Smith Machine Shrug	30 sec	12	3
Shoulders		Dumbbell Shoulder Shrug	30 sec	12	3

Friday

legs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Upper Legs		Leg Extensions	30 sec	12	3
Upper Legs		Barbell Squat	30 sec	12	3
Upper Legs		Hack Squat	30 sec	12	3
Upper Legs		Leg Press	30 sec	12	3
Upper Legs		Lying Leg Curls	30 sec	12	3
Upper Legs		Standing Leg Curl	30 sec	12	3

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