Daddy and Yummy 1
Shared By : NguyenLuat
Frequency : 3 days / week
Day Type : Day of the Week
Type : General Fitness
Difficulty : Intermediate
Downloads / Views : 2 / 303

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Description

Clean bulk

Monday Chest & triceps & cardio
Muscle Exercise Name Timer Reps Sets Track

Chest

Dumbbell Bench Press Dumbbell Bench Press 90 sec 10 4 Progress Chart

Chest

Dumbbell Fly Dumbbell Fly 90 sec 10 3 Progress Chart

Triceps

Dumbbell Tricep Kickback Dumbbell Tricep Kickback 90 sec 10 3 Progress Chart

Triceps

Cable Rope Triceps Pushdown Cable Rope Triceps Pushdown 90 sec 10 4 Progress Chart

Cardio

Treadmill Running Treadmill Running 30 min - - Progress Chart
Wednesday Cardio
Muscle Exercise Name Timer Reps Sets Track

Cardio

Swimming Swimming 60 min - - Progress Chart
Friday Legs & abdominal
Muscle Exercise Name Timer Reps Sets Track

Cardio

Elliptical Training Elliptical Training 5 min - - Progress Chart

Upper Legs

Barbell Squat Barbell Squat 120 sec 10 4 Progress Chart

Upper Legs

Seated Leg Curl Seated Leg Curl 90 sec 10 4 Progress Chart

Glutes

One Leg Kickback One Leg Kickback 90 sec 12 3 Progress Chart

Glutes

Barbell Glute Bridge Barbell Glute Bridge 90 sec 10 4 Progress Chart

Abs

Leg Raise Leg Raise 60 sec 20 3 Progress Chart

Abs

Seated Leg Tucks Seated Leg Tucks 90 sec 20 3 Progress Chart

Abs

Dumbbell Side Bend Dumbbell Side Bend 60 sec 10 3 Progress Chart
Saturday Biceps & shoulder & cardio
Muscle Exercise Name Timer Reps Sets Track

Shoulders

Barbell Standing Military Press Barbell Standing Military Press 90 sec 10 4 Progress Chart

Shoulders

Dumbbell Bent Over Delt Raise Dumbbell Bent Over Delt Raise 90 sec 10 4 Progress Chart

Shoulders

Dumbbell Alternate Standing Lateral Raise Dumbbell Alternate Standing Lateral Raise 90 sec 12 3 Progress Chart

Back

Barbell Bent Over Row Barbell Bent Over Row 90 sec 10 4 Progress Chart

Biceps

EZ Bar Curl EZ Bar Curl 90 sec 10 4 Progress Chart

Cardio

Treadmill Running Treadmill Running 20 min - - Progress Chart