workout 2

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workout 2

Shared By : mdavis315

Information

Frequency : 4 days / week
Day Type : Day of the Week
Type : Cutting
Difficulty : Advanced
Downloads / Views : 2 / 150

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Description

Monday

Cardio

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		jumping jacks	60 sec	8	3
Cardio		mountain climber	60 sec	8	3
Cardio		ball kicks	60 sec	8	3
Cardio		jump shot	60 sec	8	3
Cardio		3direction kicks	60 sec	8	3
Cardio		squat run	60 sec	8	3
Cardio		steam engine	60 sec	8	3
Cardio		knuckles front kick back kick	60 sec	8	3

Tuesday

Bicep, Legs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		jumping jacks	20 sec	20	2
Cardio		mountain climber	30 sec	12	1
Biceps		Hammer Curls	75 sec	10	4
Biceps		EZ Bar Seated Close Grip Concentration Curl	75 sec	10	4
Lower Legs		dumbell seated calf raises	60 sec	12	3
Upper Legs		Barbell Full Squat	60 sec	12	3
Biceps		Dumbbell Alternate Bicep Curl	75 sec	10	4
Biceps		EZ-Bar Curl	75 sec	10	4

Wednesday

Cardio

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		jumping jacks	20 sec	20	2
Cardio		hook upper cut side kick	15 sec	10	1
Cardio		jab cross hook upper cut	15 sec	10	1
Cardio		swing kicks	15 sec	10	1
Cardio		jumping jacks	15 sec	20	1
Cardio		hook upper cut side kick	15 sec	10	1
Cardio		jab cross hook upper cut	15 sec	10	1
Cardio		swing kicks	15 sec	15	1

Thursday

Shoulders, Tricep

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		jumping jacks	20 sec	20	2
Shoulders		Dumbbell Lateral Raise	5 sec	10	3
Shoulders		Dumbbell Front Raise	30 sec	10	3
Shoulders		Dumbbell Shoulder Press	75 sec	10	3
Triceps		Decline EZ Bar Triceps Extension	60 sec	10	3
Triceps		Dumbbell Incline Triceps Extension	60 sec	10	3
Shoulders		Barbell Shoulder Press	75 sec	10	3
Shoulders		Barbell Front Raise	60 sec	10	3
Shoulders		Dumbbell Bent Over Delt Raise	75 sec	10	3
Shoulders		Dumbbell Arnold Press	75 sec	10	3

Friday

Cardio

Sunday

Chest, Back

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		jumping jacks	20 sec	20	2
Chest		Push Up	60 sec	20	1
Chest		Barbell Bench Press	90 sec	10	5
Chest		Dumbbell Fly	90 sec	10	4
Chest		Barbell Incline Bench Press	90 sec	10	4
Chest		Dumbbell Incline Fly	90 sec	12	4
Back		One-Arm Dumbell Row	90 sec	10	4
Back		Back Extension on Stability Ball	60 sec	10	3
Back		Bent Arm Barbell Pullover	60 sec	10	4

ANY

Abs

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