Power Play

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Power Play

Shared By : Awesome304

Information

Frequency : 5 days / week
Day Type : Day of the Week
Type : Cutting
Difficulty : Beginner
Downloads / Views : 91 / 1160

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Description

1.) Monday- Back & Biceps 2.) Tuesday- Chest & Triceps 3.) Wednesday- Glutes, Quadriceps, Hamstrings, & Calves 4.) Thursday- Neck, Traps, & Shoulders 5.) Cardio

Monday

Back, Lats, & Biceps

Muscle	Exercise Name		Timer	Reps	Sets	Track
Back		Barbell Deadlift	90 sec	8	3
Biceps		Dumbbell Bicep Curl	90 sec	8	3
Back		Barbell Reverse Grip Bent Over Row	90 sec	8	3
Biceps		Alternate Hammer Curl	90 sec	8	3
Back		Wide-Grip Rear Pull-Up	90 sec	8	3
Biceps		Barbell Curl	90 sec	8	3
Back		Pullups	90 sec	8	3
Back		Bent Over Two-Dumbbell Row	90 sec	8	3
Abs		Seated Flat Bench Leg Pull-In	90 sec	8	3
Abs		Cross-Body Crunch	90 sec	8	3

Tuesday

Chest & Triceps

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Barbell Bench Press	90 sec	8	3
Triceps		Dumbbell Standing Triceps Extension	90 sec	8	3
Chest		Dumbbell Fly	90 sec	8	3
Triceps		Barbell Lying Triceps Extension	90 sec	8	3
Chest		Dumbbell Bench Press	90 sec	8	3
Triceps		Standing Bent Over Two Arm Dumbbell Triceps Extension	90 sec	8	3
Chest		Bench Press with Bands	90 sec	8	3
Triceps		Cable Incline Triceps Extension	90 sec	8	3
Abs		Reverse Crunch	90 sec	8	3
Abs		Jackknife Sit-up	90 sec	8	3

Wednesday

Glutes, Quads, Hamstrings, & Calves

Muscle	Exercise Name		Timer	Reps	Sets	Track
Upper Legs		Barbell Squat	90 sec	8	3
Lower Legs		Standing Barbell Calf Raise	90 sec	8	3
Upper Legs		Barbell Lunge	90 sec	8	3
Lower Legs		Standing Dumbbell Calf Raise	90 sec	8	3
Upper Legs		Leg Extensions	90 sec	8	3
Upper Legs		Lying Leg Curls	90 sec	8	3
Upper Legs		Barbell Full Squat	90 sec	8	3
Glutes		Barbell Glute Bridge	90 sec	8	3
Abs		Plate Twist	90 sec	8	3
Abs		Crunches with Legs on Bench	90 sec	8	3

Thursday

Neck, Traps, & Shoulders

Muscle	Exercise Name		Timer	Reps	Sets	Track
Shoulders		Lying Face Up Plate Neck Resistance	90 sec	8	3
Shoulders		Dumbbell Shoulder Shrug	90 sec	8	3
Shoulders		Barbell Shoulder Press	90 sec	8	3
Shoulders		Lying Face Down Plate Neck Resistance	90 sec	8	3
Shoulders		Barbell Shrug	90 sec	8	3
Shoulders		Standing Palm In One Arm Dumbbell Press	90 sec	8	3
Shoulders		Dumbbell Up Right Row	90 sec	8	3
Shoulders		One Arm Side Lateral	90 sec	8	3
Abs		Decline Crunch	90 sec	8	3
Abs		Alternate Heel Touchers	90 sec	8	3

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