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YesImaGymaholic

BLS week_1_8

Information

Frequency : 4 days / week
Day Type : Numerical
Type : General Fitness
Difficulty : Beginner

Tags :

Description

Day 1

Chest e Abs

Muscle

Exercise Name

Timer

Reps

Sets

Track

Barbell Bench Press

60 sec

8

3

Progress Chart

Barbell Wide Reverse Grip Bench Press

120 sec

6

4

Progress Chart

Machine Fly

120 sec

6

3

Progress Chart

Cable Rope Face Pull

60 sec

8

3

Progress Chart

Cable Rope Triceps Pushdown

120 sec

6

3

Progress Chart

Dumbbell Side Bend

120 sec

6

3

Progress Chart

Ab Crunch Machine

120 sec

6

3

Progress Chart

Day 2

Back e Calves

Muscle

Exercise Name

Timer

Reps

Sets

Track

Close Grip Front Lat Pulldown

120 sec

6

3

Progress Chart

Cable Straight Arm Push Down

120 sec

6

3

Progress Chart

Cable One Arm Lat Pulldown

120 sec

6

3

Progress Chart

T Bar Lying Row

120 sec

6

3

Progress Chart

Barbell Bent Over Row

120 sec

6

3

Progress Chart

Seated Calf Raise

60 sec

7

3

Progress Chart

Standing Calf Raises

60 sec

7

3

Progress Chart

Cable Rope Hammer Curls

120 sec

6

3

Progress Chart

Treadmill Running

120 min

-

-

Progress Chart

Day 3

Shoulders e Abs

Muscle

Exercise Name

Timer

Reps

Sets

Track

Dumbbell Arnold Press

120 sec

6

3

Progress Chart

Dumbbell Lateral Raise

60 sec

8

3

Progress Chart

Machine Reverse Flyes

120 sec

6

3

Progress Chart

Barbell Up Right Row

120 sec

6

3

Progress Chart

Cable Shrug

120 sec

6

3

Progress Chart

Treadmill Running

120 min

-

-

Progress Chart

Day 4

Legs

Muscle

Exercise Name

Timer

Reps

Sets

Track

Barbell Squat

60 sec

8

4

Progress Chart

Leg Press Machine

120 sec

6

3

Progress Chart

Barbell Romanian Deadlift From Deficit

60 sec

8

3

Progress Chart

Leg Extensions

120 sec

6

3

Progress Chart

Lying Leg Curls

120 sec

6

3

Progress Chart

Reverse Hyper on Flat Bench

120 sec

6

3

Progress Chart

Dumbbell Seated Calf Raise

60 sec

8

3

Progress Chart

Barbell Standing Calf Raise

120 sec

6

3

Progress Chart

Dumbbell Side Bend

120 sec

6

3

Progress Chart

Ab Crunch Machine

120 sec

6

3

Progress Chart

Treadmill Running

120 min

-

-

Progress Chart

Day 5

Uper Body e Abs

Muscle

Exercise Name

Timer

Reps

Sets

Track

Barbell Incline Bench Press

60 sec

8

4

Progress Chart

Dumbbell Incline Curl

120 sec

6

3

Progress Chart

Barbell Preacher Curl

120 sec

6

3

Progress Chart

Cable Rope Triceps Pushdown

120 sec

6

3

Progress Chart

Dumbbell Concentration Curls

120 sec

6

3

Progress Chart

Cable Rope Overhead Triceps Extension

120 sec

6

3

Progress Chart

Cable Rope Hammer Curls

120 sec

6

3

Progress Chart

EZ Bar Curl

120 sec

6

3

Progress Chart

Treadmill Running

120 min

-

-

Progress Chart