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DHOLLENBECK12
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Information
Frequency :
4 days / week
Day Type :
Numerical
Type :
General Fitness
Difficulty :
Beginner
Tags :
Description
Day 1
Press
Muscle
Exercise Name
Timer
Reps
Sets
Track
Cardio
stretching
0 min
-
-
Shoulders
Barbell Military Press
90 sec
5
6
Chest
Barbell Incline Bench Press
90 sec
10
6
Shoulders
Barbell Military Press (Seated)
90 sec
10
5
Back
Dumbbell One-Arm Row
90 sec
10
10
Day 2
Deadlift
Muscle
Exercise Name
Timer
Reps
Sets
Track
Cardio
stretching
0 min
-
-
Back
Barbell Deadlift
120 sec
5
12
Abs
Plank
60 sec
-
3
Abs
Parallel Bar Leg Raise
90 sec
10
5
Day 3
Incline
Muscle
Exercise Name
Timer
Reps
Sets
Track
Cardio
stretching
0 min
-
-
Chest
Barbell Incline Bench Press
90 sec
5
11
Shoulders
Barbell Military Press (Seated)
90 sec
10
5
Back
Cable Seated Row
90 sec
10
5
Parallel Bar Leg Raise
90 sec
15
5
Abs
Hanging Leg Raise
90 sec
15
4
Day 4
Squat
Muscle
Exercise Name
Timer
Reps
Sets
Track
Cardio
stretching
0 min
-
-
Upper Legs
Barbell Squat
120 sec
10
12
Back
Barbell Deadlift
120 sec
10
5
Abs
Barbell Ab Rollout (Kneeling)
60 sec
10
5
Back
stone load
120 sec
2
3
Day 8
[2023-09-11] Workout
Muscle
Exercise Name
Timer
Reps
Sets
Track
Cardio
stretching
0 min
-
-
Triceps
circus dumbbell
120 sec
15
7
Abs
Sandbag carry to load
120 sec
15
8
Abs
stone load
120 sec
15
5
Abs
Yoke walk
120 sec
15
3