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Summer Body


Shared By : jonathonbaker3

Information

Frequency : 5 days / week
Day Type : Day of the Week
Type : General Fitness
Difficulty : Intermediate
Downloads / Views : 1 / 105

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Description

Do cardio on the off days for 20 min.
 
Monday Back and bicept
Muscle Exercise Name Timer Reps Sets Track

Biceps

 Dumbbell Bicep Curl 60 sec 8 3 Progress Chart

Biceps

 EZ Bar Close Grip Curl 60 sec 8 3 Progress Chart

Back

 Dumbbell Deadlift 60 sec 8 3 Progress Chart

Biceps

 Hammer Curls with Rope 60 sec 8 3 Progress Chart

Back

 Back Extensions - Hyperextensions 60 sec 8 3 Progress Chart

Biceps

 Preacher Curl 60 sec 8 3 Progress Chart
Tuesday Cardio and abs
Muscle Exercise Name Timer Reps Sets Track

Cardio

 Aerobics 60 min N/A N/A Progress Chart

Abs

 Hanging Leg Raise 60 sec 22 1 Progress Chart

Abs

 Leg Pull-In 60 sec 22 1 Progress Chart

Abs

 Oblique Crunches 60 sec 22 1 Progress Chart

Abs

 Leg Raise 60 sec 22 1 Progress Chart

Abs

 Crunch - Hands Overhead 60 sec 22 1 Progress Chart
Wednesday Chest and triceps
Muscle Exercise Name Timer Reps Sets Track

Chest

 Barbell Bench Press 60 sec 8 3 Progress Chart

Chest

 Barbell Incline Bench Press 60 sec 8 3 Progress Chart

Triceps

 Barbell Seated Overhead Triceps Extension 60 sec 8 3 Progress Chart

Triceps

 Cable Rope Overhead Triceps Extension 60 sec 8 3 Progress Chart

Triceps

 Standing Bent Over One Arm Dumbbell Triceps Extension 60 sec 8 3 Progress Chart
Thursday Cardio and abs
Muscle Exercise Name Timer Reps Sets Track

Cardio

 Aerobics 60 min N/A N/A Progress Chart

Abs

 Hanging Leg Raise 60 sec 22 1 Progress Chart

Abs

 Leg Pull-In 60 sec 22 1 Progress Chart

Abs

 Oblique Crunches 60 sec 22 1 Progress Chart

Abs

 Leg Raise 60 sec 22 1 Progress Chart

Abs

 Crunch - Hands Overhead 60 sec 22 1 Progress Chart
Friday shoulders and legs
Muscle Exercise Name Timer Reps Sets Track

Shoulders

 Dumbbell Shoulder Press 60 sec 8 3 Progress Chart

Shoulders

 Front Two Dumbbell Raise 60 sec 8 3 Progress Chart

Shoulders

 Barbell Shrug 60 sec 8 3 Progress Chart

Shoulders

 Barbell Up Right Row 60 sec 8 3 Progress Chart

Upper Legs

 Smith Machine Squat 60 sec 8 3 Progress Chart

Upper Legs

 Barbell Step Ups 60 sec 8 3 Progress Chart

Upper Legs

 Leg Extensions 60 sec 8 3 Progress Chart
Saturday rest
Sunday Max bench press
Muscle Exercise Name Timer Reps Sets Track

Chest

 Barbell Bench Press 60 sec 1 0 Progress Chart
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