reprise muscu + cardio

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reprise muscu + cardio

Shared By : gatsu26

Information

Frequency : 3 days / week
Day Type : Day of the Week
Type : General Fitness
Difficulty : Intermediate
Downloads / Views : 1 / 90

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Description

reprise muscu + cardio

Monday

complet + 20' cardio

Muscle	Exercise Name		Timer	Reps	Sets	Track
Upper Legs		Barbell Squat	150 sec	8	4
Upper Legs		Clean Pull	150 sec	8	4
Back		Barbell Deadlift	130 sec	8	4
Back		Barbell Bent Over Row	130 sec	8	4
Chest		Barbell Bench Press	150 sec	8	4
Chest		Bent Arm Dumbbell Pullover	150 sec	8	4
Cardio		Elliptical Training	90 min	N/A	N/A

Wednesday

jambe dos abdos + 10'cardio

Muscle	Exercise Name		Timer	Reps	Sets	Track
Upper Legs		Barbell Front Squat	150 sec	8	4
Upper Legs		Leg Extensions	120 sec	8	4
Upper Legs		Thigh Abductor	120 sec	8	4
Back		Barbell Good Morning	130 sec	8	4
Back		Bent Over Two-Dumbbell Row	130 sec	8	4
Back		Alternating Kettlebell Row	130 sec	8	4
Abs		Crunches	60 sec	20	4
Abs		Alternate Heel Touchers	60 sec	30	4
Cardio		Step Machine	90 min	N/A	N/A

Thursday

pec epaule + 10' cardio

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Barbell Bench Press	150 sec	8	4
Chest		Bench Press Machine	130 sec	8	4
Chest		Dumbbell Incline Bench Press	130 sec	8	4
Shoulders		Barbell Shoulder Press	130 sec	8	4
Shoulders		Barbell Front Raise	130 sec	8	4
Shoulders		Barbell Shrug	130 sec	8	4
Shoulders		Reverse Flyes	130 sec	8	4
Cardio		Indoor Cycling	90 min	N/A	N/A

Friday

cours exo + cardio 10'

Muscle	Exercise Name		Timer	Reps	Sets	Track
Biceps		Alternate Incline Dumbbell Curl	90 sec	8	4
Biceps		Alternate Hammer Curl	90 sec	8	4
Triceps		Seated Tricep Dip	90 sec	8	4
Triceps		Triceps Pushdown - Rope	90 sec	8	4
Cardio		Elliptical Training	90 min	N/A	N/A

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