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CHERMADIC
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bvdh1972
tehsin.saleh
tonya72
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AshleyBlake2
PowerPT
rnflores
asenmaria
AkbarHussain2
03/02/2018
Information
Frequency :
4 days / week
Day Type :
Day of the Week
Type :
General Fitness
Difficulty :
Beginner
Tags :
Description
Monday
Shoulders
Muscle
Exercise Name
Timer
Reps
Sets
Track
Shoulders
Seated Rear Delt Fly
30 sec
12
2
Shoulders
Seated Side Raise
30 sec
12
2
Shoulders
Seated Front Raise
30 sec
12
2
Shoulders
Smith Machine Shoulder Press
45 sec
12
4
Shoulders
Barbell Front Raise
30 sec
15
3
Shoulders
Seated Side Raise
30 sec
20
6
Shoulders
Seated Rope Face Pull
30 sec
15
2
Shoulders
Dumbbell Shoulder Shrug
30 sec
10
4
Shoulders
Smith Machine Shrug
30 sec
10
4
Tuesday
Chest
Muscle
Exercise Name
Timer
Reps
Sets
Track
Triceps
Machine Assisted Dip
45 sec
10
4
Chest
Dumbbell Incline Bench Press
45 sec
10
4
Chest
Dumbbell Bench Press
45 sec
10
4
Chest
Cable Cross Over
45 sec
10
4
Chest
Push Up
30 sec
25
4
Wednesday
Legs
Muscle
Exercise Name
Timer
Reps
Sets
Track
Upper Legs
Barbell Squat
45 sec
10
3
Upper Legs
Barbell Front Squat
45 sec
10
3
Upper Legs
Barbell One Leg Squat
45 sec
10
3
Upper Legs
Leg Press
45 sec
10
3
Back
Barbell Romanian Deadlift
45 sec
10
3
Upper Legs
Seated Leg Curl
45 sec
10
3
Upper Legs
Leg Extension with One Leg
45 sec
10
3
Lower Legs
Barbell Standing Calf Raise
30 sec
25
3
Thursday
Back
Muscle
Exercise Name
Timer
Reps
Sets
Track
Back
Barbell Bent Over Row
45 sec
10
4
Back
Cable Underhand Pull Down
45 sec
10
4
Back
Cable Rope Lat Pull Down
45 sec
10
4
Back
Cable Seated Row
45 sec
10
4
Back
Cable One Arm Seated Row
45 sec
10
4
Friday
Workout 5
Muscle
Exercise Name
Timer
Reps
Sets
Track
Biceps
EZ Bar Curl 30s
45 sec
10
3
Triceps
SkullCrusher into Tricep Press
45 sec
10
3
Biceps
Cable Standing Biceps Curl
45 sec
10
3
Triceps
Cable Triceps Pushdown
45 sec
10
3
Biceps
Dumbbell Concentration Curls
45 sec
10
3
Triceps
Dumbbell One Arm Triceps Extension
45 sec
10
3
Triceps
Close Triceps Pushup
45 sec
25
4