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Patrik 4: Starting Again
Information
Frequency :
4 days / week
Day Type :
Day of the Week
Type :
General Fitness
Difficulty :
Beginner
Tags :
Description
Monday
PAT 4 STARTING: Biceps / Shoulder / Back
Muscle
Exercise Name
Timer
Reps
Sets
Track
Biceps
Dumbbell Alternating Bicep Curl
60 sec
8
4
Biceps
Dumbbell Concentration Curl
60 sec
8
3
Shoulders
Dumbbell Arnold Press
60 sec
8
4
Back
Cable Seated Row
60 sec
8
4
Back
Wide Grip Lat Pulldown
60 sec
8
4
Wednesday
PAT 4 STARTING: Chest & Triceps
Muscle
Exercise Name
Timer
Reps
Sets
Track
Chest
Barbell Bench Press
60 sec
8
5
Chest
Dumbbell Incline Bench Press
60 sec
8
3
Chest
Dumbbell Incline Fly
60 sec
8
3
Triceps
Dumbbell One-Arm Tricep Extension
60 sec
8
3
Triceps
Cable Rope Triceps Pushdown
60 sec
8
4
Friday
PAT 4 STARTING: Abs - Legs
Muscle
Exercise Name
Timer
Reps
Sets
Track
Abs
60 sec
8
3
Abs
Cable Crunch
60 sec
8
3
Upper Legs
Barbell Deep Squat
60 sec
8
3
Upper Legs
Leg Extension
60 sec
8
3
Upper Legs
Prone Leg Curl
60 sec
8
3
ANY
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