VIP
Travisjensen24
leonardosarano
Bradmac.05
rufka
EthelJacques
BenginDarko
laramie.langrell
SondraTatum
navysontakhellambam
12, 10, 8




Information
Frequency : 5 days / week
Day Type : Numerical
Type : General Fitness
Difficulty : Intermediate

Tags :


Description

Day 2
Arms
 
Muscle
Exercise Name
Timer
Reps
Sets
Track

Triceps

Cable Tricep Pushdown (Rope)
60 sec
10
3
Progress Chart

Triceps

Cable Tricep Pushdown (V-Bar)
60 sec
10
3
Progress Chart

Triceps

Cable One-Arm Tricep Pushdown
60 sec
10
3
Progress Chart

Triceps

Cable One-Arm Tricep Pushdown (Reverse Grip)
60 sec
8
3
Progress Chart

Triceps

Incline Bench Tricep Kickback
60 sec
10
3
Progress Chart

Triceps

Cable Tricep Kickback
60 sec
8
3
Progress Chart

Triceps

Cable Rope High Pulley Tricep Extension
60 sec
10
3
Progress Chart

Triceps

Cable Overhead One-Arm Extension
60 sec
8
3
Progress Chart

Triceps

Dumbbell Incline Tricep Extension
60 sec
10
3
Progress Chart

Triceps

Dumbbell Incline Tricep Extension
60 sec
10
3
Progress Chart

Triceps

Dumbbell Tricep Extension
60 sec
10
3
Progress Chart

Triceps

Dumbbell One-Arm Tricep Extension
60 sec
10
3
Progress Chart

Triceps

Cable One-Arm Tricep Extension
60 sec
8
3
Progress Chart

Triceps

Cable Rope Overhead Tricep Extension
60 sec
10
3
Progress Chart

Triceps

Weighted Bench Dip
60 sec
10
3
Progress Chart

Triceps

Machine Dip
60 sec
10
3
Progress Chart

Triceps

Dumbbell Alternating Tricep Extension
60 sec
10
3
Progress Chart

Triceps

Cable One-Arm Tricep Pushdown (Reverse Grip)
60 sec
10
3
Progress Chart

Triceps

Barbell Bench Press (Close Grip)
60 sec
10
3
Progress Chart

Biceps

Waiters Curl
60 sec
10
3
Progress Chart

Biceps

21s
60 sec
10
3
Progress Chart

Biceps

Dumbbell Spider Curl
60 sec
10
3
Progress Chart

Biceps

Dumbbell Alternating Hammer Curl
60 sec
8
3
Progress Chart

Biceps

Barbell Drag Curl
60 sec
10
3
Progress Chart

Biceps

EZ Bar Close Grip Curl
60 sec
10
3
Progress Chart

Biceps

EZ Bar Curl
60 sec
10
3
Progress Chart

Biceps

Dumbbell Bicep Curl
60 sec
10
3
Progress Chart

Biceps

Dumbbell Reverse Bicep Curl
60 sec
10
3
Progress Chart

Biceps

Cable One-Arm High Curl
60 sec
10
3
Progress Chart

Biceps

Concentrated Hammer Curls
60 sec
8
3
Progress Chart

Biceps

Dumbbell Concentration Curl
60 sec
10
3
Progress Chart

Biceps

Cable Dual Overhead Curl
60 sec
10
3
Progress Chart

Biceps

Dumbbell One-Arm Preacher Curl
60 sec
10
3
Progress Chart

Biceps

Dumbbell Inner Bicep Curl
60 sec
10
3
Progress Chart

Biceps

Cable One-Arm Bicep Curl
60 sec
10
3
Progress Chart

Biceps

Cable Rope One-Arm Preacher Curl (Hammer)
60 sec
8
3
Progress Chart

Biceps

Cable Seated Bicep Curl
60 sec
8
3
Progress Chart

Biceps

Cable Rope Hammer Curl
60 sec
10
3
Progress Chart

Back

Cable Rope Face Pull
60 sec
10
3
Progress Chart

Day 3
Legs
 
Muscle
Exercise Name
Timer
Reps
Sets
Track

Lower Legs

Standing Calf Raises
60 sec
10
4
Progress Chart

Lower Legs

Seated Calf Raise
60 sec
10
4
Progress Chart

Lower Legs

Seated One Leg Calf Raise
60 sec
10
3
Progress Chart

Upper Legs

Barbell Full Squat
120 sec
10
3
Progress Chart

Upper Legs

Barbell Front Squat
90 sec
10
4
Progress Chart

Upper Legs

Smith Machine Squat
60 sec
8
4
Progress Chart

Upper Legs

Goblet Squat
60 sec
10
4
Progress Chart

Upper Legs

Dumbbell Lunges
60 sec
10
5
Progress Chart

Upper Legs

Dumbbell Rear Lunge
60 sec
10
4
Progress Chart

Upper Legs

Bodyweight Side Lunge
60 sec
10
4
Progress Chart

Upper Legs

Leg Extension with One Leg
60 sec
10
4
Progress Chart

Lower Legs

Bodyweight Standing Calf Raise
60 sec
10
4
Progress Chart

Lower Legs

Smith Machine One Leg Calf Raise
60 sec
10
4
Progress Chart

Upper Legs

Kneeling Leg Curl
60 sec
8
3
Progress Chart

Upper Legs

Lying Leg Curls
60 sec
10
4
Progress Chart

Upper Legs

Single Leg Curl
60 sec
10
4
Progress Chart

Upper Legs

Leg Press
120 sec
10
4
Progress Chart

Lower Legs

Calf Press On Leg Press
60 sec
10
3
Progress Chart

Lower Legs

Standing Barbell Calf Raise
60 sec
10
3
Progress Chart

Lower Legs

Donkey Calf Raises
60 sec
10
4
Progress Chart

Lower Legs

One Leg Floor Calf Raise
60 sec
10
6
Progress Chart

Back

Barbell Deadlift
120 sec
10
6
Progress Chart

Upper Legs

Stiff-Legged Barbell Deadlift
120 sec
10
5
Progress Chart

Upper Legs

Sumo Deadlift
90 sec
10
5
Progress Chart

Upper Legs

Hack Squat
60 sec
10
4
Progress Chart

Upper Legs

Bodyweight Step Up
60 sec
10
4
Progress Chart

Glutes

One Leg 45 Degree Leg Press
60 sec
10
3
Progress Chart

Abs

Hip Thrusts
60 sec
10
3
Progress Chart

Glutes

Barbell Hip Thrust
60 sec
10
4
Progress Chart

Glutes

Cable Pull Through
60 sec
10
3
Progress Chart

Upper Legs

Leg Press Machine With One Leg
60 sec
10
4
Progress Chart

Lower Legs

Calf Press on Leg Press Machine
60 sec
10
4
Progress Chart

Upper Legs

Lying Machine Squat
60 sec
10
4
Progress Chart

Lower Legs

Dumbbell Seated One Leg Calf Raise
60 sec
10
4
Progress Chart

Upper Legs

Leg Press Machine With Wide Stance
75 sec
10
4
Progress Chart

Lower Legs

Calf Press on Leg Press Machine
75 sec
10
4
Progress Chart

Back

Barbell Good Morning
60 sec
10
3
Progress Chart

Biceps

Waiters Curl
60 sec
10
3
Progress Chart

Shoulders

Cable Rope Face Pull
60 sec
10
3
Progress Chart