hans plan
Shared By : queenpineapple
Frequency : 4 days / week
Day Type : Day of the Week
Type : General Fitness
Difficulty : Beginner
Downloads / Views : 2 / 362

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Track this workout in our app, download below
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Description

ANY abs & glutes
Muscle Exercise Name Timer Reps Sets Track

Abs

Elliptical Training Elliptical Training 60 min - - Progress Chart

Abs

Dumbbell Side Bend Dumbbell Side Bend 30 sec 8 3 Progress Chart

Abs

Barbell Glute Bridge Barbell Glute Bridge 30 sec 8 3 Progress Chart

Abs

Torso Rotation Torso Rotation 30 sec 8 3 Progress Chart

Abs

Leg Raise Leg Raise 60 sec 8 3 Progress Chart

Abs

Crunches Crunches 45 sec 8 3 Progress Chart

Abs

Plank Plank 60 sec - 3 Progress Chart

Abs

Glute Kickback Glute Kickback 30 sec 8 3 Progress Chart
ANY back, biceps & forearms
Muscle Exercise Name Timer Reps Sets Track

Abs

Rowing Rowing 45 min - - Progress Chart

Abs

Dumbbell Alternate Bicep Curl Dumbbell Alternate Bicep Curl 30 sec 8 3 Progress Chart

Biceps

Dumbbell Alternate Hammer Curl Dumbbell Alternate Hammer Curl 30 sec 8 3 Progress Chart

Abs

Barbell Deadlift Barbell Deadlift 45 sec 8 3 Progress Chart

Abs

Barbell Curl Barbell Curl 45 sec 8 3 Progress Chart

Back

Barbell Bent Over Row Barbell Bent Over Row 30 sec 8 3 Progress Chart

Abs

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 30 sec 8 3 Progress Chart
ANY chest & triceps
Muscle Exercise Name Timer Reps Sets Track

Cardio

Walking Walking 60 min - - Progress Chart

Abs

Dumbbell Standing Triceps Extension Dumbbell Standing Triceps Extension 60 sec 8 3 Progress Chart

Abs

Barbell Bench Press Barbell Bench Press 60 sec 8 3 Progress Chart

Abs

Barbell Wide Grip Bench Press Barbell Wide Grip Bench Press 60 sec 8 3 Progress Chart

Abs

Barbell Close Grip Bench Press Barbell Close Grip Bench Press 60 sec 8 3 Progress Chart

Abs

Barbell Lying Triceps Press Barbell Lying Triceps Press 60 sec 8 3 Progress Chart

Abs

Machine Fly Machine Fly 60 sec 8 3 Progress Chart

Abs

Bench Press Machine Bench Press Machine 60 sec 8 3 Progress Chart

Abs

Push Up Push Up 60 sec 8 3 Progress Chart

Abs

Bench Dip Bench Dip 60 sec 8 3 Progress Chart
ANY legs & shoulders
Muscle Exercise Name Timer Reps Sets Track

Abs

Stationary Bike Stationary Bike 60 min - - Progress Chart

Abs

Dumbbell Lateral Raise Dumbbell Lateral Raise 60 sec 8 3 Progress Chart

Abs

Barbell Squat Barbell Squat 60 sec 8 3 Progress Chart

Abs

Barbell Clean Deadlift Barbell Clean Deadlift 60 sec 8 3 Progress Chart

Abs

Barbell Up Right Row Barbell Up Right Row 60 sec 8 3 Progress Chart

Abs

Barbell Shrug Barbell Shrug 60 sec 8 3 Progress Chart

Abs

Barbell Standing Military Press Barbell Standing Military Press 60 sec 8 3 Progress Chart

Abs

Barbell Push Press Barbell Push Press 60 sec 8 3 Progress Chart

Abs

Barbell Floor Calf Raise Barbell Floor Calf Raise 60 sec 8 3 Progress Chart

Abs

Leg Press Leg Press 60 sec 8 3 Progress Chart

Abs

Kettlebell Front Squats Kettlebell Front Squats 60 sec 8 3 Progress Chart