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BARAKLEVIN
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GeorgeTryfonos
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BB Trfmd phase 1
Information
Frequency :
6 days / week
Day Type :
Numerical
Type :
General Fitness
Difficulty :
Beginner
Tags :
Description
Day 1
Workout Day #1
Muscle
Exercise Name
Timer
Reps
Sets
Track
Upper Legs
Barbell Squat
90 sec
8
5
Upper Legs
Barbell Lunge
90 sec
20
3
Chest
Dumbbell Incline Bench Press
90 sec
10
3
Chest
Machine Fly
60 sec
8
3
Back
Cable Lat Pulldown (Wide Grip)
90 sec
10
3
Back
Cable Seated Row
90 sec
10
3
Cardio
Walking
0 min
-
-
Day 2
Workout Day #2 (abs/HIIT)
Muscle
Exercise Name
Timer
Reps
Sets
Track
Abs
8 min abs
60 sec
-
3
Cardio
Elliptical Training
60 min
-
-
Day 3
Workout Day #3
Muscle
Exercise Name
Timer
Reps
Sets
Track
Back
Barbell Deadlift
90 sec
8
5
Upper Legs
Kettlebell Goblet Squat
90 sec
10
3
Shoulders
Dumbbell Seated Shoulder Press
90 sec
8
3
Triceps
Dip
90 sec
12
3
Back
Dumbbell Bent-Over Row
90 sec
10
3
Chest
Barbell Bench Press
90 sec
8
3
Cardio
Walking
60 min
-
-
Day 4
Workout Day #4 (abs/HIIT)
Muscle
Exercise Name
Timer
Reps
Sets
Track
Abs
8 min abs
60 sec
-
3
Cardio
Elliptical Training
60 min
-
-
Day 5
Workout Day #5
Muscle
Exercise Name
Timer
Reps
Sets
Track
Upper Legs
Machine Leg Press
90 sec
8
5
Upper Legs
Machine Leg Curl (Prone)
90 sec
12
3
Chest
Dumbbell Bench Press
90 sec
12
3
Triceps
Cable Tricep Pushdown (V-Bar)
90 sec
12
3
Back
Cable Seated Row
90 sec
10
3
Biceps
EZ Bar Curl
90 sec
8
3
Day 6
Workout Day #6 Bonus Day
Muscle
Exercise Name
Timer
Reps
Sets
Track
Upper Legs
Bodyweight Squat
0 sec
15
6
Chest
Push-Up
0 sec
12
6
Upper Legs
Mountain Climber
60 sec
40
6
Upper Legs
Kettlebell One-Arm Swing
0 sec
12
6
Upper Legs
Kettlebell One-Arm Swing
0 sec
12
6
Upper Legs
Kettlebell Goblet Squat
0 sec
12
6
Upper Legs
Mountain Climber
90 sec
40
6
Upper Legs
Jump Squat
0 sec
10
5
Upper Legs
Split Jump
0 sec
10
5
Chest
rocking Burpee
0 sec
10
5
Upper Legs
Mountain Climber
0 sec
10
5
Upper Legs
hop squat
90 sec
10
5