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Shared By : lippsta

Information

Frequency : 3 days / week
Day Type : Day of the Week
Type : General Fitness
Difficulty : Beginner
Downloads / Views : 2 / 138

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Description

ANY

Day 1

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Barbell Bench Press	60 sec	10	3
Triceps		Dumbbell Standing One Arm Triceps Extension	45 sec	15	3
Chest		Dumbbell Fly	60 sec	8	3
Triceps		Close Triceps Pushup	45 sec	15	3
Chest		Push Up	45 sec	15	3
Triceps		Tricep Dumbbell Kickback	45 sec	15	3
Upper Legs		Dumbbell Lunges	60 sec	8	3
Lower Legs		Calf Raise On A Dumbbell	60 sec	8	3
Abs		Leg Raise	60 sec	999	3
Abs		Exercise Ball Crunch	60 sec	999	3

ANY

Day 2

Muscle	Exercise Name		Timer	Reps	Sets	Track
Shoulders		Dumbbell Shoulder Press	45 sec	15	3
Biceps		Barbell Curl	60 sec	8	3
Shoulders		Barbell Shrug	60 sec	8	3
Biceps		Dumbbell Alternate Bicep Curl	45 sec	15	3
Back		Barbell Deadlift	60 sec	8	3
Back		Bent Over Two-Dumbbell Row	45 sec	15	3
Upper Legs		Barbell Squat	60 sec	8	3
Lower Legs		Seated One Leg Calf Raise	60 sec	8	3
Abs		Russian Twist	60 sec	999	3
Abs		Scissor Kick	60 sec	999	3

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