Getting in shape for Fustal

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Getting in shape for Fustal

Shared By : Jaldidee

Information

Frequency : 6 days / week
Day Type : Day of the Week
Type : Sport Specific
Difficulty : Beginner
Downloads / Views : 10 / 371

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Description

Two months to get in shape for Fustal. Need big improvement in stemina and legmuscle.

Tuesday

At the gym

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Barbell Bench Press	60 sec	10	3
Chest		Dumbbell Incline Fly	60 sec	10	3
Chest		Dumbbell Decline Bench Press	60 sec	10	3
Chest		Cable Cross Over	60 sec	10	3
Back		One-Arm Dumbell Row	60 sec	10	3
Back		Pullups	60 sec	10	3
Back		Wide-Grip Lat Pulldown	60 sec	10	3
Back		Back Extensions - Hyperextensions	60 sec	10	3
Back		Cable Seated Row	60 sec	10	3
Upper Legs		Lying Machine Squat	60 sec	15	3
Upper Legs		Seated Leg Curl	60 sec	15	3
Upper Legs		Leg Extensions	60 sec	15	3
Abs		Flat Bench Lying Leg Raise	60 sec	15	3
Abs		Oblique Crunches	60 sec	15	3
Abs		Crunches	60 sec	25	3

Wednesday

Jogging 5 - 10 km

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

Wednesday

Jogging 5 - 10 km

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

Thursday

Fustal Training

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Field Sports	60 min	N/A	N/A

Saturday

At the gym

Muscle	Exercise Name		Timer	Reps	Sets	Track
Shoulders		Dumbbell Shoulder Press	60 sec	10	3
Shoulders		Standing Low Pulley Deltoid Raise	60 sec	10	3
Shoulders		Dumbbell Lateral Raise	60 sec	10	3
Shoulders		Cable Front Raise	60 sec	10	3
Biceps		Barbell Curl	60 sec	10	3
Biceps		Dumbbell Alternate Bicep Curl	60 sec	10	3
Triceps		Cable One Arm Tricep Extension	60 sec	10	3
Triceps		Dip	60 sec	10	3
Triceps		Dumbbell Standing One Arm Triceps Extension	60 sec	10	3
Triceps		Triceps Pushdown - Rope	60 sec	10	3
Upper Legs		Thigh Abductor	60 sec	15	3
Upper Legs		Thigh Adductor	60 sec	15	3
Upper Legs		Barbell Squat	60 sec	15	3
Abs		Crunches	60 sec	25	3
Abs		Flat Bench Lying Leg Raise	60 sec	15	3
Abs		Dumbbell Side Bend	60 sec	20	3

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