Routine Database

Exercise Database
Abs(284)
Back(138)
Biceps(116)
Chest(139)
Forearm(51)
Glutes(26)
Shoulders(207)
Triceps(109)
Upper Legs(176)
Lower Legs(43)
Cardio(19)
All(1309)
Mark Allen - HYP

Shared By : dabrosca

Information

Frequency : 3 days / week
Day Type : Day of the Week
Type : Sport Specific
Difficulty : Intermediate
Downloads / Views : 1 / 401

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Description

This is Mark Allen's Program with Friel's AA Routine. This should be 4-8 weeks, but will fit into ATP.

 
ANY 3 Days Per Week
Muscle Exercise Name Timer Reps Sets Track

Back

 Wide-Grip Lat Pulldown 75 sec 12 4 Progress Chart

Upper Legs

 Leg Extensions 75 sec 12 4 Progress Chart

Upper Legs

 Lying Leg Curls 75 sec 12 4 Progress Chart

Chest

 Dumbbell Incline Bench Press 75 sec 12 4 Progress Chart

Back

 Straight Arm Push Down 75 sec 12 4 Progress Chart

Lower Legs

 Calf Press On Leg Press Machine 75 sec 12 4 Progress Chart

Shoulders

 Dumbbell Front Raise 75 sec 12 4 Progress Chart

Glutes

 One Leg Kickback 75 sec 12 4 Progress Chart

Biceps

 Seated Dumbell Curl 75 sec 12 4 Progress Chart

Triceps

 Cable One Arm Tricep Extension 75 sec 12 4 Progress Chart

Upper Legs

 Leg Press 75 sec 12 4 Progress Chart

Abs

 Prone Plank 15 sec 20 4 Progress Chart

Abs

 Side Plank 15 sec 20 4 Progress Chart

Abs

 Bent Knee Hip Raise 15 sec 20 4 Progress Chart

Abs

 Air Bike 15 sec 20 4 Progress Chart

Abs

 Russian Twist 15 sec 20 4 Progress Chart

Abs

 Toe Touchers 15 sec 20 4 Progress Chart
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