Paul's Workout

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Paul's Workout

Shared By : Neoblade

Information

Frequency : 3 days / week
Day Type : Day of the Week
Type : Cutting
Difficulty : Intermediate
Downloads / Views : 134 / 1527

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Description

Tuesday

Chest and Shoulders

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Indoor Cycling	60 min	N/A	N/A
Chest		Dumbbell Fly	60 sec	12	3
Shoulders		Dumbbell Shoulder Shrug	60 sec	12	3
Chest		Barbell Incline Bench Press	60 sec	12	3
Shoulders		Barbell Up Right Row	60 sec	12	3
Chest		Barbell Decline Bench Press	60 sec	12	3
Chest		Machine Fly	60 sec	12	3
Shoulders		Dumbbell Front Raise	60 sec	12	3
Chest		Smith Machine Bench Press	60 sec	12	3
Chest		Barbell Bench Press	60 sec	12	3
Abs		Ab Crunch Machine	60 sec	12	3

Thursday

ABS, legs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Back		Barbell Deadlift	120 sec	Undefined	3
Back		Barbell Bent Over Row	60 sec	Undefined	3
Back		Wide-Grip Lat Pulldown	60 sec	Undefined	3
Biceps		Barbell Curl	60 sec	Undefined	3
Biceps		Incline Dumbbell Curl	60 sec	Undefined	3
Biceps		Alternate Hammer Curl	60 sec	Undefined	3
Cardio		Stationary Bike	7 min	N/A	N/A
Abs		Ab Crunch Machine	60 sec	Undefined	3
Upper Legs		Lying Leg Curls	60 sec	Undefined	3
Abs		Plate Twist	60 sec	Undefined	3
Lower Legs		Standing Calf Raises	60 sec	Undefined	3
Upper Legs		Leg Extensions	60 sec	Undefined	3
Lower Legs		Calf Raise On A Dumbbell	60 sec	Undefined	3
Abs		Hanging Leg Raise	60 sec	Undefined	3
Upper Legs		Smith Machine Squat	60 sec	Undefined	3
Lower Legs		Seated Calf Raise	60 sec	Undefined	3

Saturday

Arms and back

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Stationary Bike	7 min	N/A	N/A
Back		Cable Seated Row	60 sec	Undefined	3
Triceps		Cable Triceps Pushdown	60 sec	Undefined	3
Biceps		Dumbbell Alternate Bicep Curl	60 sec	Undefined	3
Back		Barbell Bent Over Row	60 sec	Undefined	3
Triceps		Barbell Lying Triceps Extension	60 sec	Undefined	3
Biceps		Dumbbell Concentration Curls	60 sec	Undefined	3
Back		Wide-Grip Lat Pulldown	60 sec	Undefined	3
Triceps		Dumbbell One Arm Triceps Extension	60 sec	Undefined	3
Biceps		Preacher Curl	60 sec	Undefined	3
Biceps		Barbell Curl	60 sec	Undefined	3

Sunday

Hiking

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

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