Trening | Jefit - Best Android and iPhone Workout, Fitness, Exercise, Bodybuilding App | Workout Routine Database

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Trening

Shared By : BudinhoPL

Information

Frequency : 4 days / week
Day Type : Day of the Week
Type : General Fitness
Difficulty : Beginner
Downloads / Views : 0 / 96

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Description

Monday

Chest, Shoulders & Arms

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Barbell Bench Press	75 sec	10	3
Chest		Machine Fly	75 sec	10	3
Shoulders		Barbell Shoulder Press	75 sec	10	3
Shoulders		Dumbbell Lateral Raise	75 sec	10	3
Biceps		Barbell Curl	75 sec	10	3
Biceps		Dumbbell Alternate Bicep Curl	75 sec	10	3
Triceps		Barbell Lying Triceps Extension	75 sec	10	3
Triceps		Cable Triceps Pushdown	75 sec	10	3

Tuesday

Legs, Back & Abs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Upper Legs		Leg Extensions	75 sec	10	3
Upper Legs		Lying Leg Curls	75 sec	10	3
Upper Legs		Leg Press	75 sec	10	3
Lower Legs		Seated Calf Raise	75 sec	10	3
Back		Back Extensions - Hyperextensions	75 sec	12	3
Back		Wide-Grip Lat Pulldown	75 sec	10	3
Back		Cable Seated Row	75 sec	10	3
Abs		Knee Hip Raise On Parallel Bars	75 sec	15	3
Abs		Oblique Crunches	75 sec	15	3
Abs		Crunches with Legs on Bench	75 sec	15	3

Thursday

Chest, Shoulders & Arms

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Barbell Bench Press	75 sec	10	3
Chest		Machine Fly	75 sec	10	3
Shoulders		Barbell Shoulder Press	75 sec	10	3
Shoulders		Dumbbell Lateral Raise	75 sec	10	3
Biceps		Barbell Curl	75 sec	10	3
Biceps		Dumbbell Alternate Bicep Curl	75 sec	10	3
Triceps		Barbell Lying Triceps Extension	75 sec	10	3
Triceps		Cable Triceps Pushdown	75 sec	10	3

Friday

Legs, Back & Abs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Upper Legs		Leg Extensions	75 sec	10	3
Upper Legs		Lying Leg Curls	75 sec	10	3
Upper Legs		Leg Press	75 sec	10	3
Lower Legs		Seated Calf Raise	75 sec	10	3
Back		Back Extensions - Hyperextensions	75 sec	12	3
Back		Wide-Grip Lat Pulldown	75 sec	10	3
Back		Cable Seated Row	75 sec	10	3
Abs		Knee Hip Raise On Parallel Bars	75 sec	15	3
Abs		Oblique Crunches	75 sec	15	3
Abs		Crunches with Legs on Bench	75 sec	15	3

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