Shaky's Routines

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Shaky's Routines

Shared By : hailkingshaky

Information

Frequency : 3 days / week
Day Type : Day of the Week
Type : Sport Specific
Difficulty : Beginner
Downloads / Views : 2 / 466

Average Rating

Based upon 4 vote(s)

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Description

ANY	Shaky's arms and chest

Muscle	Exercise Name		Timer	Reps	Sets	Track
Triceps		squat, curl, press and extension	60 sec	Undefined	3
Triceps		incline press, fly, over head	60 sec	Undefined	3
Chest		Dumbbell Bench Press	60 sec	Undefined	3
Chest		Dumbbell Decline Bench Press	60 sec	Undefined	3
Chest		Dumbbell Incline Bench Press	60 sec	Undefined	3
Chest		Dumbbell Fly	60 sec	Undefined	3
Chest		Push Up	60 sec	Undefined	3
Triceps		Bench Dip	60 sec	Undefined	3
Triceps		Dumbbell Standing Triceps Extension	60 sec	Undefined	3
Biceps		Dumbbell Bicep Curl	60 sec	Undefined	3
Biceps		Incline Dumbbell Curl	60 sec	Undefined	3
Biceps		Seated Dumbell Curl	60 sec	Undefined	3

ANY	Shaky's back and shoulders

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Treadmill Running	5 min	N/A	N/A
Shoulders		Dumbbell Shoulder Shrug	20 sec	Undefined	3
Shoulders		Dumbbell Arnold Press	8 sec	Undefined	3
Shoulders		lateral raise hip to above head - dumbells	10 sec	Undefined	3
Back		Wide-Grip Lat Pulldown	8 sec	Undefined	3
Back		Cable Seated Row	8 sec	Undefined	3
Chest		Dumbbell Bench Press	8 sec	Undefined	3
Back		One-Arm Dumbell Row	8 sec	Undefined	3

ANY	Shaky's legs and core

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Stationary Bike	5 min	N/A	N/A
Upper Legs		Dumbbell Lunges	10 sec	Undefined	3
Upper Legs		Squat jumps with medicine ball or weight	10 sec	Undefined	3
Abs		Air Bike	60 sec	Undefined	3
Abs		Alternating leg squat thrusts	60 sec	Undefined	3
Upper Legs		lung jumps	10 sec	Undefined	3
Abs		Bent Knee Hip Raise	15 sec	Undefined	3
Abs		Decline Reverse Crunch	15 sec	Undefined	3
Upper Legs		Dumbbell Squat	8 sec	Undefined	3
Upper Legs		two footed jump onto box/bench	10 sec	Undefined	3
Cardio		Stationary Bike	5 min	N/A	N/A

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