mr.ercument 
|
Running
|
0x0 reps |
rest: 15s
|
|
|
Elliptical Training
|
0x0 reps |
rest: 10s
|
|
|
Indoor Cycling
|
0x0 reps |
rest: 10s
|
|
|
Machine Leg Extension
|
3x8 reps |
rest: 60s
|
|
|
Machine Seated Leg Curl
|
3x8 reps |
rest: 60s
|
|
|
Crunch
|
3x15 reps |
rest: 60s
|
|
|
|
Running
|
0x0 reps |
rest: 15s
|
|
|
|
Elliptical Training
|
0x0 reps |
rest: 10s
|
|
|
|
Indoor Cycling
|
0x0 reps |
rest: 10s
|
|
|
Machine Lat Pulldown
|
3x8 reps |
rest: 60s
|
|
|
Machine Vertical Row (Reverse Grip)
|
3x8 reps |
rest: 60s
|
|
|
Cable Tricep Pushdown (Rope)
|
3x8 reps |
rest: 60s
|
|
|
|
Running
|
0x0 reps |
rest: 15s
|
|
|
|
Elliptical Training
|
0x0 reps |
rest: 10s
|
|
|
|
Indoor Cycling
|
0x0 reps |
rest: 10s
|
|
|
Machine Bench Press
|
3x8 reps |
rest: 60s
|
|
|
Barbell Preacher Curl
|
3x8 reps |
rest: 60s
|
|
|
Barbell Curl
|
3x8 reps |
rest: 60s
|
|
|
|
Crunch
|
3x15 reps |
rest: 60s
|
|
![Dumbbell Routine (Home or Gym)](https://cdn.jefit.com/uc/file/da666b21d5bcbbc4/1.jpg")
![Dumbbell Shoulders & Arms 2](https://cdn.jefit.com/uc/file/f34c7c73f6dd7710/1.jpg")
![Full Body Training Plan (3-days)](https://cdn.jefit.com/uc/file/6b53bfb54832cd69/1.jpg")
![Full Body Training (1 muscle group/day)](https://cdn.jefit.com/uc/file/6b327978a615a86f/1.jpg")
![Machine-Based Strength Program](https://cdn.jefit.com/uc/file/a9bbc582182c9ba8/1.jpg")
![Upper Body Strength Plan (Barbell/DB only)](https://cdn.jefit.com/uc/file/6e7e6a9dbbb13567/1.jpg")
