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Workout 7

Information

Frequency : 3 days / week
Day Type : Numerical
Type : General Fitness
Difficulty : Advanced

Tags :

Description

Day 1

Bicep/Tricep and Abs

Muscle

Exercise Name

Timer

Reps

Sets

Track

Barbell Preacher Curl

45 sec

10

3

Progress Chart

Barbell Concentration Curl

45 sec

15

3

Progress Chart

Bicep Curl Machine

45 sec

10

3

Progress Chart

Cable Rope Hammer Curls

45 sec

15

3

Progress Chart

Bicep Curl Rock It

60 sec

12

3

Progress Chart

Cable Overhead Curl

45 sec

15

3

Progress Chart

Dumbbell Standing Triceps Extension

45 sec

15

3

Progress Chart

EZ Bar Lying Close Grip Behind the Head Triceps Extension

45 sec

10

3

Progress Chart

Triceps Pushdown V Bar

45 sec

10

3

Progress Chart

Cable Tricep Kickback

45 sec

15

3

Progress Chart

Machine Triceps Extension

45 sec

10

3

Progress Chart

Decline Bench Leg Raise

30 sec

10

5

Progress Chart

Day 2

Chest and Abs

Muscle

Exercise Name

Timer

Reps

Sets

Track

Dumbbell Bench Press

45 sec

10

3

Progress Chart

Dumbbell Incline Bench Press

45 sec

10

3

Progress Chart

Barbell Incline Bench Press

60 sec

12

3

Progress Chart

Barbell Decline Bench Press

45 sec

10

3

Progress Chart

ISO Lateral Incline Press

45 sec

15

3

Progress Chart

ISO Lateral Bench Press

45 sec

15

3

Progress Chart

ISO Lateral Decline Press

45 sec

15

3

Progress Chart

Machine Fly

45 sec

10

3

Progress Chart

Machine Inner Chest Press

45 sec

15

3

Progress Chart

Dumbbell Side Bend

30 sec

10

5

Progress Chart

Day 3

Back/Shoulder and Abs

Muscle

Exercise Name

Timer

Reps

Sets

Track

Wide Grip Lat Pulldown

45 sec

10

3

Progress Chart

Cable Seated Row

45 sec

10

3

Progress Chart

T Bar Row

45 sec

10

3

Progress Chart

Machine Rear Deltoid

45 sec

15

3

Progress Chart

Back Extension Machine

45 sec

15

3

Progress Chart

ISO Lateral Shoulder Press

45 sec

15

3

Progress Chart

Dumbbell Shoulder Press

45 sec

10

3

Progress Chart

Barbell Shrug

45 sec

12

3

Progress Chart

Dumbbell Shoulder Shrug

45 sec

12

3

Progress Chart

Machine Shoulder Press

45 sec

10

3

Progress Chart

Ab Crunch Machine

30 sec

10

5

Progress Chart

Day 4

Leg and Abs

Muscle

Exercise Name

Timer

Reps

Sets

Track

Smith Machine Squat

45 sec

10,8,8,6,4

5

Progress Chart

Leg Press

45 sec

15

3

Progress Chart

V-Squat

45 sec

10

3

Progress Chart

Seated Leg Curl

45 sec

12

3

Progress Chart

Calf Extensions Machine

45 sec

15

3

Progress Chart

Calf Press On Leg Press

45 sec

15

3

Progress Chart

Seated Calf Raise

45 sec

15

3

Progress Chart

Reverse Crunch

30 sec

10

5

Progress Chart