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***sidFit Weight Training
General
Advanced
Machine strength
Plan Details
The ***sidFit Weight Training routine by sidGucci is a 25 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Mon
Biceps & Triceps (Home) (2c)
Est. 77 min
22 exercises
Barbell Bench Press (Close Grip)
2 Sets x 8 Reps
Barbell Curl
2 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
2 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
2 Sets x 8 Reps
Dumbbell Seated Tricep Press
2 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
2 Sets x 8 Reps
Tricep Push-Up
2 Sets x 1 Reps
EZ Bar Curl
2 Sets x 8 Reps
Dumbbell Tricep Extension
2 Sets x 8 Reps
Dumbbell Concentration Curl
2 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension
2 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
2 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
2 Sets x 8 Reps
Dumbbell One-Arm Bicep Curl on Stability Ball
2 Sets x 8 Reps
Band Reverse Fly
2 Sets x 8 Reps
Dumbbell One-Arm French Press (Stability Ball)
2 Sets x 8 Reps
Stability Ball Tricep Extension
2 Sets x 8 Reps
Dumbbell Bicep Curl on Dome
2 Sets x 8 Reps
Dumbbell Alternating Hammer Curl (Stability Ball)
2 Sets x 8 Reps
Dumbbell French Press (Stability Ball)
2 Sets x 8 Reps
Stability Ball Weight Plate Pullover
2 Sets x 8 Reps
Stability Ball Dip
2 Sets x 8 Reps
Mon
Bizzy Diet: Workout A
Est. 73 min
12 exercises
Treadmill Running
1 Set
Dumbbell Bench Press
1 Set x 20 Reps
Dumbbell One-Arm Row
1 Set x 20 Reps
Barbell Military Press
1 Set x 20 Reps
Barbell Curl
1 Set x 20 Reps
Dumbbell One-Arm Tricep Kickback
1 Set x 20 Reps
Step Machine
1 Set
Barbell Bench Press
1 Set x 20 Reps
Dumbbell One-Arm Row
1 Set x 20 Reps
Barbell Military Press
1 Set x 20 Reps
Dumbbell Alternating Bicep Curl
1 Set x 20 Reps
Dumbbell One-Arm Tricep Kickback
1 Set x 20 Reps
Mon
Legs - Kris Gethin Workout (LA Fitness 2b)
Est. 72 min
11 exercises
Barbell Shrug
3 Sets x 8 Reps
Machine Leg Press
4 Sets x 20 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Seated Leg Curl
2 Sets x 15 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Machine Leg Curl (Prone)
2 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Machine Leg Extension
2 Sets x 15 Reps
Machine Leg Extension
2 Sets x 15 Reps
Hack Squat
2 Sets x 20 Reps
Hack Squat
3 Sets x 30 Reps
Tue
sidAbs (Disc12) (4b)
Est. 134 min
38 exercises
Windshield Wipers
3 Sets x 10 Reps
Jump Rope
1 Set
Barbell Hip Thrust
2 Sets x 15 Reps
Weighted Side Bend
2 Sets x 15 Reps
Weighted Trunk Rotation
2 Sets x 15 Reps
Plank
1 Set
Seated Leg Tuck
2 Sets x 15 Reps
Air Bike
2 Sets x 15 Reps
Scissor Kick
2 Sets x 15 Reps
Plank
1 Set
Leg Raise
2 Sets x 15 Reps
Frog Sit-Up
2 Sets x 15 Reps
Air Bike
2 Sets x 15 Reps
Plank
1 Set
Stability Ball V-Up
2 Sets x 10 Reps
Weight Plate Russian Twist
2 Sets x 15 Reps
Oblique Crunch
2 Sets x 15 Reps
Plank
1 Set
Stability Ball Pull-In
1 Set x 15 Reps
Stability Ball Reverse Crunch
1 Set x 15 Reps
Stability Ball Roman Twist
1 Set x 15 Reps
Plank
1 Set
Parallel Bar Hip Flexion
2 Sets x 15 Reps
Hanging Leg Raise
2 Sets x 10 Reps
Parallel Bar Hip Raise
2 Sets x 15 Reps
Plank
1 Set
Hanging Knee Raise
1 Set x 10 Reps
Parallel Bar Leg Raise
1 Set x 15 Reps
Plank
3 Sets
Bench Weighted Decline Crunch
1 Set x 10 Reps
Decline Bench Leg Raise with Hip Thrust
1 Set x 10 Reps
Plank
1 Set
Bench Oblique Crunch
2 Sets x 15 Reps
Cable Wood Chop
2 Sets x 15 Reps
Plank
1 Set
Machine Ab Crunch
1 Set x 25 Reps
Stability Ball Trunk Rotation
1 Set x 25 Reps
Toe Touches
3 Sets x 15 Reps
Tue
Chest & Legs (Home - Week 1 - 3) (3c)
Est. 147 min
40 exercises
Stability Ball Hip Flexor Stretch
2 Sets x 8 Reps
Barbell Bench Press
4 Sets x 8 Reps
Machine Single-Leg Extension
2 Sets x 12 Reps
Forward Step-Up
2 Sets x 8 Reps
Barbell Bench Press (Wide Grip)
2 Sets x 8 Reps
Dumbbell Squat
2 Sets x 8 Reps
Mountain Climber
2 Sets x 8 Reps
Dumbbell Press (Close Grip)
2 Sets x 8 Reps
Box Jump Multiple Response
2 Sets x 8 Reps
Side Step-Up
2 Sets x 8 Reps
Dumbbell Bench Press
2 Sets x 8 Reps
Bodyweight Step-Up
2 Sets x 8 Reps
Dumbbell Single-Leg Bench Squat
2 Sets x 8 Reps
Dumbbell Decline Bench Press
2 Sets x 8 Reps
Dumbbell Decline Bench Lunge
2 Sets x 8 Reps
Band Good Morning
2 Sets x 8 Reps
Barbell Incline Bench Press (Reverse Grip)
2 Sets x 8 Reps
Band Squat
2 Sets x 8 Reps
Double-Leg Butt Kick
2 Sets x 8 Reps
Dumbbell Incline Bench Press (Hammer Grip)
2 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
2 Sets x 8 Reps
Dumbbell Step-Up
2 Sets x 8 Reps
Dumbbell One-Arm Incline Chest Press
2 Sets x 8 Reps
Dumbbell Jump Squat
2 Sets x 8 Reps
Dumbbell Fly (Stability Ball)
2 Sets x 15 Reps
Dumbbell Lunge
2 Sets x 8 Reps
Dumbbell Fly
2 Sets x 8 Reps
Machine Fly
2 Sets x 8 Reps
Kettlebell Alternating Floor Press
2 Sets x 8 Reps
Dumbbell One-Arm Hammer Press
2 Sets x 8 Reps
Barbell Pullover and Press
2 Sets x 8 Reps
Machine Inner Chest Press
2 Sets x 8 Reps
Dumbbell Pullover on Stability Ball
2 Sets x 12 Reps
Dumbbell Pullover
2 Sets x 8 Reps
Barbell Front Raise Pullover
2 Sets x 8 Reps
Machine Bench Press
2 Sets x 8 Reps
Cable Rope Pullover (Supine)
2 Sets x 8 Reps
Cable Decline One-Arm Press
2 Sets x 8 Reps
Barbell Neck Press
2 Sets x 8 Reps
Dumbbell Decline Press (Stability Ball)
2 Sets x 12 Reps
Tue
sidAbs (Disc12) (4b)
Est. 134 min
38 exercises
Windshield Wipers
3 Sets x 10 Reps
Jump Rope
1 Set
Barbell Hip Thrust
2 Sets x 15 Reps
Weighted Side Bend
2 Sets x 15 Reps
Weighted Trunk Rotation
2 Sets x 15 Reps
Plank
1 Set
Seated Leg Tuck
2 Sets x 15 Reps
Air Bike
2 Sets x 15 Reps
Scissor Kick
2 Sets x 15 Reps
Plank
1 Set
Leg Raise
2 Sets x 15 Reps
Frog Sit-Up
2 Sets x 15 Reps
Air Bike
2 Sets x 15 Reps
Plank
1 Set
Stability Ball V-Up
2 Sets x 10 Reps
Weight Plate Russian Twist
2 Sets x 15 Reps
Oblique Crunch
2 Sets x 15 Reps
Plank
1 Set
Stability Ball Pull-In
1 Set x 15 Reps
Stability Ball Reverse Crunch
1 Set x 15 Reps
Stability Ball Roman Twist
1 Set x 15 Reps
Plank
1 Set
Parallel Bar Hip Flexion
2 Sets x 15 Reps
Hanging Leg Raise
2 Sets x 10 Reps
Parallel Bar Hip Raise
2 Sets x 15 Reps
Plank
1 Set
Hanging Knee Raise
1 Set x 10 Reps
Parallel Bar Leg Raise
1 Set x 15 Reps
Plank
3 Sets
Bench Weighted Decline Crunch
1 Set x 10 Reps
Decline Bench Leg Raise with Hip Thrust
1 Set x 10 Reps
Plank
1 Set
Bench Oblique Crunch
2 Sets x 15 Reps
Cable Wood Chop
2 Sets x 15 Reps
Plank
1 Set
Machine Ab Crunch
1 Set x 25 Reps
Stability Ball Trunk Rotation
1 Set x 25 Reps
Toe Touches
3 Sets x 15 Reps
Tue
Core Synergistics (LA Fitness) (1)
Est. 80 min
16 exercises
Machine Leg Press
2 Sets x 8 Reps
Hack Squat
2 Sets x 8 Reps
Medicine Ball One-Arm Push-Up
1 Set x 25 Reps
P90x Ab Ripper In & Outs
1 Set x 50 Reps
Dumbbell Pullover
2 Sets x 10 Reps
Parallel Bar Hip Raise
4 Sets x 15 Reps
Cable Side Bend
4 Sets x 15 Reps
Back Hyperextension
4 Sets x 15 Reps
Cable Shoulder Extension
2 Sets x 8 Reps
Machine Ab Crunch
2 Sets x 25 Reps
Pullover
3 Sets x 10 Reps
P90x Ab Ripper Mason Twist
3 Sets x 25 Reps
Parallel Bar Hip Raise
4 Sets x 15 Reps
Smith Machine Shrug
4 Sets x 8 Reps
P90x Ab Ripper Crunchy Frog
3 Sets x 25 Reps
Cable Wood Chop
2 Sets x 10 Reps
Tue
Chest (Home Week 4 - 6) (3c)
Est. 139 min
34 exercises
Barbell Bench Press
4 Sets x 8 Reps
Barbell Bench Press (Close Grip)
2 Sets x 8 Reps
Dumbbell Press (Close Grip)
2 Sets x 8 Reps
Barbell Bench Press (Wide Grip)
2 Sets x 8 Reps
Dumbbell Bench Press
2 Sets x 8 Reps
Dumbbell Rotational Bench Press
2 Sets x 8 Reps
Dumbbell Bench Press (Reverse Grip)
2 Sets x 8 Reps
Barbell Decline Bench Press
2 Sets x 8 Reps
Barbell Decline Bench Press (Reverse Grip)
2 Sets x 8 Reps
Dumbbell Decline Bench Press
2 Sets x 8 Reps
Barbell Incline Bench Press
2 Sets x 8 Reps
Barbell Incline Bench Press (Reverse Grip)
2 Sets x 8 Reps
Dumbbell Incline Bench Press (Hammer Grip)
2 Sets x 8 Reps
Dumbbell Incline Fly
2 Sets x 8 Reps
Machine Inner Chest Press
2 Sets x 8 Reps
Machine Fly
2 Sets x 8 Reps
Dumbbell Fly
2 Sets x 8 Reps
Barbell Pullover and Press
2 Sets x 8 Reps
Dumbbell Pullover
2 Sets x 8 Reps
Barbell Front Raise Pullover
2 Sets x 8 Reps
Barbell Front Raise Pullover
2 Sets x 8 Reps
Kettlebell Alternating Floor Press
2 Sets x 8 Reps
Machine Bench Press
2 Sets x 8 Reps
Cable Rope Pullover (Supine)
2 Sets x 8 Reps
Cable Decline One-Arm Press
2 Sets x 8 Reps
Cable Decline One-Arm Chest Fly
2 Sets x 8 Reps
Dumbbell One-Arm Hammer Press
2 Sets x 8 Reps
Dumbbell One-Arm Press (Reverse Grip)
2 Sets x 8 Reps
Dumbbell Incline One-Arm Press
2 Sets x 8 Reps
Dumbbell One-Arm Incline Chest Press
2 Sets x 8 Reps
Dumbbell Incline One Arm Hammer Press
2 Sets x 8 Reps
Band Cross-Over
2 Sets x 8 Reps
Dumbbell Around the World
1 Set x 8 Reps
Barbell Neck Press
2 Sets x 8 Reps
Tue
Bizzy Diet: Workout B
Est. 55 min
12 exercises
Dumbbell Calf Raise
1 Set x 50 Reps
Dumbbell Squat
1 Set x 30 Reps
Cross Body Crunch
1 Set x 50 Reps
Crunch
1 Set x 50 Reps
Dumbbell Lunge
1 Set x 15 Reps
Elliptical Training
1 Set
Dumbbell Squat
1 Set x 30 Reps
Cross Body Crunch
1 Set x 50 Reps
Dumbbell Calf Raise
1 Set x 50 Reps
Dumbbell Lunge
1 Set x 15 Reps
Treadmill Running
1 Set
Crunch
1 Set x 50 Reps
Wed
sidCardio
Est. 62 min
9 exercises
Elliptical Training
1 Set
Jump Rope
1 Set
Push-Up
3 Sets x 25 Reps
Weight Plate Rotation
3 Sets x 8 Reps
Plank
3 Sets
Dumbbell Side Bend
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Superman
3 Sets
Air Bike
3 Sets x 25 Reps
Wed
Biceps & Triceps (LA Fitness) (2b)
Est. 95 min
19 exercises
Machine Leg Press
2 Sets x 8 Reps
Hack Squat
2 Sets x 8 Reps
Barbell Bench Press (Close Grip)
2 Sets x 8 Reps
EZ Bar Curl
4 Sets x 8 Reps
Dumbbell Seated Tricep Press
4 Sets x 8 Reps
Barbell Tricep Extension (Supine)
4 Sets x 8 Reps
Cable Bicep Curl
4 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 8 Reps
Preacher Curl Machine
4 Sets x 8 Reps
Machine Dip
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 8 Reps
Cable Dual Overhead Curl
4 Sets x 8 Reps
Dip
4 Sets x 8 Reps
Dumbbell Tricep Extension
4 Sets x 8 Reps
Preacher Curl Machine
4 Sets x 8 Reps
Cable One-Arm Bicep Curl
4 Sets x 8 Reps
Machine Tricep Extension
4 Sets x 8 Reps
Biceps - FreeMotion
4 Sets x 8 Reps
Thu
Bizzy Diet: Workout A
Est. 73 min
12 exercises
Treadmill Running
1 Set
Dumbbell Bench Press
1 Set x 20 Reps
Dumbbell One-Arm Row
1 Set x 20 Reps
Barbell Military Press
1 Set x 20 Reps
Barbell Curl
1 Set x 20 Reps
Dumbbell One-Arm Tricep Kickback
1 Set x 20 Reps
Step Machine
1 Set
Barbell Bench Press
1 Set x 20 Reps
Dumbbell One-Arm Row
1 Set x 20 Reps
Barbell Military Press
1 Set x 20 Reps
Dumbbell Alternating Bicep Curl
1 Set x 20 Reps
Dumbbell One-Arm Tricep Kickback
1 Set x 20 Reps
Thu
Chest - Shoulder - Triceps (LA Fitness) (2)
Est. 81 min
20 exercises
Machine Leg Press
2 Sets x 12 Reps
Hack Squat
2 Sets x 12 Reps
Barbell Bench Press (Wide Grip)
2 Sets x 8 Reps
Barbell Bench Press
2 Sets x 8 Reps
Barbell Bench Press (Close Grip)
2 Sets x 8 Reps
Dumbbell One-Arm Front Raise
2 Sets x 10 Reps
Dumbbell Lateral Raise
2 Sets x 10 Reps
One-Arm Hang
1 Set
Barbell Military Press
3 Sets x 8 Reps
Leverage Machine Shrug
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 10 Reps
Cable Upright Row
3 Sets x 8 Reps
Smith Machine Shoulder Press
3 Sets x 8 Reps
Machine Seated Tricep Dip
3 Sets x 20 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Press (Close Grip)
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Lateral Raise - Nitro
2 Sets x 8 Reps
Machine Fly
2 Sets x 8 Reps
Thu
Shoulders (Home) (3b)
Est. 103 min
21 exercises
Barbell Shoulder Press
3 Sets x 6 Reps
Dumbbell One-Arm Lateral Raise
3 Sets x 12 Reps
Weight Plate Front Raise
3 Sets x 12 Reps
Dumbbell Lateral Raise (Prone)
3 Sets x 15 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 12 Reps
Barbell Military Press
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Rear Deltoid Row
2 Sets x 8 Reps
Dumbbell Seated Shoulder Press
2 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 12 Reps
Dumbbell One-Arm Incline Lateral Raise
3 Sets x 8 Reps
Dumbbell Hammer Shoulder Press
2 Sets x 8 Reps
Dumbbell Cuban Press
2 Sets x 8 Reps
Dumbbell One-Arm Shoulder Press
2 Sets x 8 Reps
Barbell Push Press
2 Sets x 8 Reps
Weight Plate Neck Extension (Prone)
2 Sets x 8 Reps
Weight Plate Neck Flexion (Supine)
2 Sets x 8 Reps
Dumbbell Lateral Raise (Prone)
2 Sets x 8 Reps
Barbell Shrug
2 Sets x 8 Reps
Thu
Ab Ripper (Disc12)
Est. 32 min
11 exercises
In & Outs (Ab Ripper)
1 Set x 25 Reps
Fifer Scissors (Ab Ripper)
1 Set x 25 Reps
Oblique V-Up (Ab Ripper)
1 Set x 25 Reps
Bicycle (Ab Ripper)
1 Set x 25 Reps
Hip Rock N Raise (Ab Ripper)
1 Set x 25 Reps
Leg Climb (Ab Ripper)
1 Set x 24 Reps
Bicycle - Reverse (Ab Ripper)
1 Set x 25 Reps
Pulse Up (P90x Ab Ripper)
1 Set x 25 Reps
Mason Twist (Ab Ripper)
1 Set x 50 Reps
Cross Leg Sit-Up (Ab Ripper)
1 Set x 25 Reps
Roll-Up/V-Up Combo (Ab Ripper)
1 Set x 25 Reps
Fri
Chest (LA Fitness 3b)
Est. 55 min
12 exercises
Hack Squat
2 Sets x 8 Reps
Machine Leg Press
2 Sets x 8 Reps
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Barbell Incline Bench Press
2 Sets x 8 Reps
ISO Lateral Decline Press
2 Sets x 8 Reps
ISO Lateral Incline Press
2 Sets x 8 Reps
Dumbbell Incline One-Arm Press
2 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Fri
sidPUMP
Est. 108 min
29 exercises
Stability Ball Trunk Rotation
1 Set x 30 Reps
Barbell Bench Press
4 Sets x 8 Reps
Seated Leg Tuck
4 Sets x 30 Reps
Dumbbell Deep Push-Up
2 Sets x 25 Reps
Stability Ball Dumbbell Sit-Up
2 Sets x 8 Reps
Decline Bench Weighted Twist
2 Sets x 20 Reps
Dumbbell Tricep Extension
2 Sets x 8 Reps
Dumbbell Seated Shoulder Press
2 Sets x 8 Reps
EZ Bar Curl
2 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 8 Reps
Dumbbell One-Arm Incline Chest Press
2 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
2 Sets x 15 Reps
EZ Bar Tricep Extension
2 Sets x 8 Reps
Bench Push-Up
2 Sets x 25 Reps
Weight Plate Front Raise
2 Sets x 12 Reps
Dumbbell Alternating Front Raise
2 Sets x 8 Reps
Dumbbell Alternating Deltoid Raise
2 Sets x 8 Reps
Plank
2 Sets
Dumbbell Preacher Curl
2 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
2 Sets x 8 Reps
Cable One-Arm Lat Pulldown
2 Sets x 8 Reps
Dumbbell Alternating Preacher Curl (Hammer)
2 Sets x 8 Reps
Stability Ball Crunch
2 Sets x 8 Reps
Stability Ball Oblique Curl
2 Sets x 8 Reps
Stability Ball Plank
2 Sets
Stability Ball Plank with Hip Abduction
2 Sets x 1 Reps
Stability Ball Roman Twist
2 Sets x 8 Reps
Stability Ball Side Crunch
2 Sets x 8 Reps
Stability Ball V-Up
2 Sets x 8 Reps
Fri
Bizzy Diet: Workout B
Est. 55 min
12 exercises
Dumbbell Calf Raise
1 Set x 50 Reps
Dumbbell Squat
1 Set x 30 Reps
Cross Body Crunch
1 Set x 50 Reps
Elliptical Training
1 Set
Crunch
1 Set x 50 Reps
Dumbbell Lunge
1 Set x 15 Reps
Dumbbell Squat
1 Set x 30 Reps
Cross Body Crunch
1 Set x 50 Reps
Dumbbell Calf Raise
1 Set x 50 Reps
Dumbbell Lunge
1 Set x 15 Reps
Treadmill Running
1 Set
Crunch
1 Set x 50 Reps
Sat
Shoulders (LA Fitness) (3a)
Est. 101 min
30 exercises
Smith Machine Shoulder Press
2 Sets x 8 Reps
Dumbbell One-Arm Lateral Raise
2 Sets x 8 Reps
Weight Plate Front Raise
2 Sets x 8 Reps
Smith Machine Deltoid Row
2 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
2 Sets x 8 Reps
Barbell Military Press
2 Sets x 8 Reps
Dumbbell One-Arm Front Raise
2 Sets x 8 Reps
Dumbbell Lateral Raise
2 Sets x 8 Reps
Dumbbell Rear Deltoid Row
2 Sets x 8 Reps
Lateral Raise - Nitro
2 Sets x 8 Reps
Shrug - Hammer Strength
2 Sets x 8 Reps
Cable Deltoid Raise
2 Sets x 8 Reps
Dumbbell Lateral Raise (Prone)
2 Sets x 8 Reps
Dumbbell Reverse Fly
2 Sets x 8 Reps
Dumbbell Seated Arnold Press
2 Sets x 8 Reps
Cable Lateral Raise
2 Sets x 8 Reps
Dumbbell One-Arm Incline Lateral Raise
2 Sets x 8 Reps
Smith Machine Upright Row
2 Sets x 8 Reps
Dumbbell Seated Shoulder Press
2 Sets x 8 Reps
Cable Shrug
2 Sets x 8 Reps
Cable Upright Row
2 Sets x 8 Reps
Machine Shoulder Press
2 Sets x 8 Reps
Dumbbell Hammer Shoulder Press
2 Sets x 8 Reps
Dumbbell Cuban Press
2 Sets x 8 Reps
Dumbbell Lateral Raise (Prone)
2 Sets x 8 Reps
Dumbbell Incline Shoulder Raise
2 Sets x 8 Reps
Barbell Front Raise
2 Sets x 8 Reps
Barbell Shrug
2 Sets x 8 Reps
Cable Front Raise
2 Sets x 8 Reps
Cable Deltoid Raise
2 Sets x 8 Reps
Sat
Ab Ripper Disc12 (4)
Est. 32 min
11 exercises
In & Outs (Ab Ripper)
1 Set x 25 Reps
Fifer Scissors (Ab Ripper)
1 Set x 25 Reps
Oblique V-Up (Ab Ripper)
1 Set x 25 Reps
Bicycle (Ab Ripper)
1 Set x 25 Reps
Hip Rock N Raise (Ab Ripper)
1 Set x 25 Reps
Leg Climb (Ab Ripper)
1 Set x 24 Reps
Bicycle - Reverse (Ab Ripper)
1 Set x 25 Reps
Pulse Up (P90x Ab Ripper)
1 Set x 25 Reps
Mason Twist (Ab Ripper)
1 Set x 50 Reps
Cross Leg Sit-Up (Ab Ripper)
1 Set x 25 Reps
Roll-Up/V-Up Combo (Ab Ripper)
1 Set x 25 Reps
Sun
Back, Abs & Shoulders (LA Fitness)
Est. 79 min
24 exercises
One-Arm Hang
2 Sets
T Bar Row
2 Sets x 8 Reps
Smith Machine Shoulder Press
2 Sets x 8 Reps
Cable Side Bend
2 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Parallel Bar Hip Raise
4 Sets x 8 Reps
Dumbbell Alternating Front Raise
4 Sets x 8 Reps
Barbell Deadlift
2 Sets x 8 Reps
Cable Wood Chop
2 Sets x 8 Reps
Dumbbell Alternating Shoulder Press
2 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 8 Reps
Barbell Military Press
2 Sets x 8 Reps
Decline Bench Knee Raise
2 Sets x 8 Reps
Pull-Up
2 Sets x 8 Reps
Machine Ab Crunch
2 Sets x 8 Reps
Leverage Machine Shrug
2 Sets x 8 Reps
Cable V Bar Pulldown
2 Sets x 8 Reps
Dumbbell One-Arm Front Raise
2 Sets x 8 Reps
Dumbbell Lateral Raise
2 Sets x 8 Reps
Machine Lat Pulldown (Reverse Grip)
2 Sets x 8 Reps
Cable Shoulder Press
2 Sets x 8 Reps
Cable Shoulder Extension
2 Sets x 8 Reps
Machine Shoulder Press
2 Sets x 8 Reps
Leverage Shoulder Press
2 Sets x 8 Reps
Sun
Back (LA Fitness - 3)
Est. 53 min
16 exercises
Cable Seated Row
2 Sets x 8 Reps
Cable Upright Row
2 Sets x 8 Reps
One-Arm Hang
1 Set
Barbell Deadlift
2 Sets x 8 Reps
Back Hyperextension
2 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 8 Reps
Cable Shoulder Extension
2 Sets x 8 Reps
Pullover - Nitro
2 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
2 Sets x 8 Reps
Dumbbell One-Arm Row
2 Sets x 8 Reps
Cable V Bar Pulldown
2 Sets x 8 Reps
T Bar Row
2 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
2 Sets x 8 Reps
Barbell One-Arm Row
2 Sets x 8 Reps
Back Extension - Machine
2 Sets x 8 Reps
Unilateral Row
2 Sets x 8 Reps
Any
Core Ball -- sidABS
Est. 55 min
14 exercises
Stability Ball Ab Curl
2 Sets x 15 Reps
Barbell Ab Rollout (Kneeling)
2 Sets x 15 Reps
Air Bike
2 Sets x 25 Reps
Steam Engine (Core)
2 Sets x 25 Reps
Decline Bench Weighted Twist
2 Sets x 10 Reps
Dumbbell Side Bend
2 Sets x 15 Reps
Crunchy Frog (Ab Ripper)
2 Sets x 25 Reps
Weighted Trunk Rotation
2 Sets x 12 Reps
Stability Ball Crunch
2 Sets x 25 Reps
Stability Ball Leg Lift
2 Sets x 15 Reps
Stability Ball Pull-In
2 Sets x 10 Reps
Stability Ball Hand and Foot Exchange
2 Sets x 10 Reps
Oblique V-Up (Ab Ripper)
2 Sets x 15 Reps
Machine Ab Crunch
2 Sets x 20 Reps
Any
6 Pack Abs - Ab Thickness Workout
Est. 26 min
8 exercises
Barbell Ab Rollout (Kneeling)
1 Set x 25 Reps
Tuck Crunch
1 Set x 25 Reps
Decline Crunch
1 Set x 25 Reps
Decline Oblique Crunch
1 Set x 25 Reps
Cable Kneeling Crunch (Rope)
1 Set x 25 Reps
Nitro Abdominal Crunches
1 Set x 25 Reps
Oblique V-Up (Ab Ripper)
1 Set x 25 Reps
Mason Twist (Ab Ripper)
1 Set x 40 Reps
Any
Cardio Workout Options (1)
Est. 240 min
14 exercises
Elliptical Training
1 Set
Rowing
1 Set
Jump Rope
1 Set
Boxing
1 Set
Indoor Cycling
1 Set
Mountain Biking
1 Set
Running
1 Set
Stationary Bike
1 Set
Step Machine
1 Set
Swimming
1 Set
Treadmill Running
1 Set
Yoga
1 Set
Sauna
1 Set
Field Sports
1 Set
