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Basic Bish
Information
Frequency :
5 days / week
Day Type :
Numerical
Type :
General Fitness
Difficulty :
Beginner
Tags :
Description
Day 1
BB/ Shoulders
Muscle
Exercise Name
Timer
Reps
Sets
Track
Cardio
Step Machine
60 min
-
-
Shoulders
Cable Lateral Raise
60 sec
15
4
Shoulders
Leverage Shoulder Press
60 sec
15
4
Shoulders
Machine Reverse Fly
60 sec
15
4
Shoulders
Dumbbell Lateral Raise
60 sec
15
4
Shoulders
Dumbbell Alternating Front Raise
60 sec
15
4
Abs
Cable Kneeling Crunch
60 sec
25
4
Abs
Machine Ab Crunch
60 sec
25
4
Day 2
BB/Triceps
Muscle
Exercise Name
Timer
Reps
Sets
Track
Cardio
Treadmill Running
60 min
-
-
Triceps
Cable Tricep Pushdown (Rope)
60 sec
15
4
Triceps
Barbell Incline Bench Press (Close Grip)
60 sec
15
4
Triceps
EZ Bar Incline Tricep Extension
60 sec
15
4
Triceps
Dumbbell Seated One-Arm Supported Tricep Extension
60 sec
15
4
Triceps
Cable One-Arm Tricep Pushdown (Reverse Grip)
60 sec
15
4
Triceps
Cable Reverse Grip Tricep Extension
60 sec
15
4
Abs
Machine Ab Crunch
60 sec
25
4
Day 3
BB/Back
Muscle
Exercise Name
Timer
Reps
Sets
Track
Cardio
Treadmill Running
60 min
-
-
Cardio
Step Machine
60 min
-
-
Back
Cable Lat Pulldown (Wide Grip)
60 sec
15
4
Back
Cable Rope Face Pull
60 sec
15
4
Back
standing reverse grip cable row
60 sec
15
4
Back
under hand straight arm pull down
60 sec
15
4
Abs
Machine Ab Crunch
60 sec
15
4
Day 4
BB/Legs
Muscle
Exercise Name
Timer
Reps
Sets
Track
Cardio
Step Machine
60 min
-
-
Cardio
Treadmill Running
60 min
-
-
Upper Legs
Machine Leg Press
60 sec
15
4
Upper Legs
Machine Leg Extension
60 sec
15
4
Upper Legs
Machine Leg Curl (Prone)
60 sec
15
4
Lower Legs
Machine Calf Raise
60 sec
15
4
Abs
Cable Kneeling Crunch
60 sec
15
4
Day 5
BB/Chest
Muscle
Exercise Name
Timer
Reps
Sets
Track
Cardio
Treadmill Running
60 min
-
-
Cardio
Step Machine
60 min
-
-
Chest
Machine Bench Press
60 sec
15
4
Chest
Leverage Incline Chest Press
60 sec
15
4
Chest
Machine Fly
60 sec
15
4
Chest
Leverage Decline Chest Press
60 sec
15
4
Abs
Machine Ab Crunch
60 sec
15
4