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January 2011

Shared By : christofficer

Information

Frequency : 7 days / week
Day Type : Day of the Week
Type : Cutting
Difficulty : Intermediate
Downloads / Views : 1 / 728

Average Rating

62

Based upon 4 vote(s)

 

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Description
 
Monday CARDIO
Muscle Exercise Name Timer Reps Sets Track

Cardio

 Stationary Bike 60 min N/A N/A Progress Chart
Tuesday CARDIO
Muscle Exercise Name Timer Reps Sets Track

Cardio

 Stationary Bike 60 min N/A N/A Progress Chart
Wednesday Chest & Triceps
Muscle Exercise Name Timer Reps Sets Track

Chest

 Dumbbell Bench Press 60 sec Undefined 4 Progress Chart

Chest

 Dumbbell Fly 60 sec Undefined 4 Progress Chart

Chest

 Push Up 60 sec Undefined 4 Progress Chart

Abs

 Crunches 60 sec Undefined 4 Progress Chart

Abs

 Air Bike 60 sec Undefined 4 Progress Chart

Triceps

 EZ Bar Decline Close Grip Skull Crusher 60 sec Undefined 4 Progress Chart

Triceps

 Dip 60 sec Undefined 4 Progress Chart

Cardio

 Indoor Cycling 60 min N/A N/A Progress Chart
Thursday Cardio & Abs
Muscle Exercise Name Timer Reps Sets Track

Cardio

 Stationary Bike 60 min N/A N/A Progress Chart

Abs

 Crunches 60 sec Undefined 4 Progress Chart

Abs

 Air Bike 60 sec Undefined 4 Progress Chart
Friday Biceps & Back
Muscle Exercise Name Timer Reps Sets Track

Back

 Chin-Up 60 sec Undefined 4 Progress Chart

Back

 Pullups 60 sec Undefined 4 Progress Chart

Back

 One-Arm Dumbell Row 60 sec Undefined 4 Progress Chart

Abs

 Crunches 60 sec Undefined 4 Progress Chart

Abs

 Air Bike 60 sec Undefined 4 Progress Chart

Biceps

 Barbell Curl 60 sec Undefined 4 Progress Chart

Biceps

 Dumbbell Bicep Curl 60 sec Undefined 4 Progress Chart

Cardio

 Stationary Bike 60 min N/A N/A Progress Chart
Saturday Cardio & Abs
Muscle Exercise Name Timer Reps Sets Track

Cardio

 Stationary Bike 60 min N/A N/A Progress Chart

Abs

 Crunches 60 sec Undefined 3 Progress Chart

Abs

 Air Bike 60 sec Undefined 3 Progress Chart
Sunday Legs & Shoulders
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

 Dumbbell Lunges 60 sec Undefined 4 Progress Chart

Upper Legs

 Lying Machine Squat 60 sec Undefined 4 Progress Chart

Upper Legs

 Lying Leg Curls 60 sec Undefined 4 Progress Chart

Lower Legs

 Calf Press On Leg Press Machine 60 sec Undefined 4 Progress Chart

Abs

 Crunches 60 sec Undefined 4 Progress Chart

Abs

 Air Bike 60 sec Undefined 4 Progress Chart

Shoulders

 Seated Side Lateral Raise 60 sec Undefined 4 Progress Chart

Shoulders

 Dumbbell Shoulder Press 60 sec Undefined 4 Progress Chart

Shoulders

 Dumbbell Bent Over Delt Raise 60 sec Undefined 4 Progress Chart

Cardio

 Stationary Bike 60 min N/A N/A Progress Chart
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