Haean Workout Circuit 2.3 Lost Fat.. Form Muscle..
Shared By : Foirneart
Frequency : 6 days / week
Day Type : Day of the Week
Type : Cutting
Difficulty : Beginner
Downloads / Views : 5 / 821

Average Rating

34

3 votes

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Description

Circuit Workout for all over body, combine large and small muscle, by adjusting the motion of push and pull exercises. This exercise will reduce body fat levels, while increasing muscle mass. so do not be surprised if your weight does not go down rapidly, because the fat is replaced by muscle mass. You will see results within a period of 3 months, You will see your body begin to form by muscles. so don't give up at the beginning, because there are great results waiting. you can use downstairs rep method, by applying the principle of progressive overload. the exercise schedule has also been adjusted to the time for the muscles to rest, so that muscle growth is more effective. all pain, all gain

Monday Back, Bicep
Muscle Exercise Name Timer Reps Sets Track

Cardio

Indoor Cycling Indoor Cycling 20 min - - Progress Chart

Back

Wide Grip Pulldown Behind The Neck Wide Grip Pulldown Behind The Neck 60 sec 12 5 Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 60 sec 12 5 Progress Chart

Back

Cable Underhand Pull Down Cable Underhand Pull Down 60 sec 12 5 Progress Chart

Back

Cable Elevated Rows Cable Elevated Rows 60 sec 12 5 Progress Chart

Back

Cable V Bar Pull Down Cable V Bar Pull Down 60 sec 12 5 Progress Chart

Biceps

Dumbbell Alternate Hammer Curl Dumbbell Alternate Hammer Curl 60 sec 12 5 Progress Chart

Biceps

Dumbbell Alternate Bicep Curl Dumbbell Alternate Bicep Curl 60 sec 12 5 Progress Chart

Biceps

Cable Close Grip Curl Cable Close Grip Curl 60 sec 12 5 Progress Chart

Biceps

Cable Reverse Curl Cable Reverse Curl 60 sec 12 5 Progress Chart

Back

Hyperextensions - Back Extensions Hyperextensions - Back Extensions 30 sec 12 5 Progress Chart

Abs

Sit Up Sit Up 30 sec 12 5 Progress Chart
Tuesday Shoulders, Legs
Muscle Exercise Name Timer Reps Sets Track

Cardio

Indoor Cycling Indoor Cycling 20 min - - Progress Chart

Shoulders

Dumbbell Standing Press Dumbbell Standing Press 60 sec 12 5 Progress Chart

Shoulders

Dumbbell Alternating Deltoid Raise Dumbbell Alternating Deltoid Raise 60 sec 12 5 Progress Chart

Shoulders

Cable Front Raise Cable Front Raise 60 sec 12 5 Progress Chart

Shoulders

Smith Machine Shoulder Press Smith Machine Shoulder Press 60 sec 12 5 Progress Chart

Shoulders

Smith Machine Shrug Smith Machine Shrug 60 sec 12 5 Progress Chart

Lower Legs

Smith Machine One Leg Calf Raise Smith Machine One Leg Calf Raise 60 sec 12 5 Progress Chart

Shoulders

Barbell Up Right Row Barbell Up Right Row 60 sec 12 10 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 60 sec 12 5 Progress Chart

Upper Legs

Lying Leg Curls Lying Leg Curls 60 sec 12 5 Progress Chart

Upper Legs

Leg Press Leg Press 60 sec 12 5 Progress Chart

Abs

Sit Up Sit Up 30 sec 12 5 Progress Chart
Wednesday Chest, Tricep
Muscle Exercise Name Timer Reps Sets Track

Cardio

Indoor Cycling Indoor Cycling 20 min - - Progress Chart

Chest

Barbell Bench Press Barbell Bench Press 60 sec 12 5 Progress Chart

Chest

Barbell Incline Bench Press Barbell Incline Bench Press 60 sec 12 5 Progress Chart

Chest

Barbell Decline Bench Press Barbell Decline Bench Press 60 sec 12 5 Progress Chart

Chest

Butterfly Butterfly 60 sec 12 5 Progress Chart

Chest

Dumbbell Straight Arm Pullover Dumbbell Straight Arm Pullover 60 sec 12 5 Progress Chart

Triceps

Dumbbell Standing One Arm Triceps Extension Dumbbell Standing One Arm Triceps Extension 60 sec 12 5 Progress Chart

Triceps

EZ Bar Standing French Press EZ Bar Standing French Press 60 sec 12 5 Progress Chart

Triceps

Cable Triceps Pushdown Cable Triceps Pushdown 60 sec 12 5 Progress Chart

Triceps

Cable Reverse Grip Triceps Pushdown Cable Reverse Grip Triceps Pushdown 60 sec 12 5 Progress Chart

Triceps

Cable Rope Triceps Pushdown Cable Rope Triceps Pushdown 60 sec 12 5 Progress Chart

Abs

Sit Up Sit Up 30 sec 12 5 Progress Chart
Thursday Back, Bicep
Muscle Exercise Name Timer Reps Sets Track

Cardio

Indoor Cycling Indoor Cycling 20 min - - Progress Chart

Back

Wide Grip Pulldown Behind The Neck Wide Grip Pulldown Behind The Neck 60 sec 12 5 Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 60 sec 12 5 Progress Chart

Back

Cable Underhand Pull Down Cable Underhand Pull Down 60 sec 12 5 Progress Chart

Back

Cable Elevated Rows Cable Elevated Rows 60 sec 12 5 Progress Chart

Back

Cable V Bar Pull Down Cable V Bar Pull Down 60 sec 12 5 Progress Chart

Biceps

Dumbbell Alternate Hammer Curl Dumbbell Alternate Hammer Curl 60 sec 12 5 Progress Chart

Biceps

Dumbbell Alternate Bicep Curl Dumbbell Alternate Bicep Curl 60 sec 12 5 Progress Chart

Biceps

Cable Close Grip Curl Cable Close Grip Curl 60 sec 12 5 Progress Chart

Biceps

Cable Reverse Curl Cable Reverse Curl 60 sec 12 5 Progress Chart

Back

Hyperextensions - Back Extensions Hyperextensions - Back Extensions 30 sec 12 5 Progress Chart

Abs

Sit Up Sit Up 30 sec 12 5 Progress Chart
Friday Shoulders, Legs
Muscle Exercise Name Timer Reps Sets Track

Cardio

Indoor Cycling Indoor Cycling 20 min - - Progress Chart

Shoulders

Dumbbell Standing Press Dumbbell Standing Press 60 sec 12 5 Progress Chart

Shoulders

Dumbbell Alternate Standing Lateral Raise Dumbbell Alternate Standing Lateral Raise 60 sec 12 5 Progress Chart

Shoulders

Cable Front Raise Cable Front Raise 60 sec 12 5 Progress Chart

Shoulders

Smith Machine Overhead Shoulder Press Smith Machine Overhead Shoulder Press 60 sec 12 5 Progress Chart

Shoulders

Smith Machine Shrug Smith Machine Shrug 60 sec 12 5 Progress Chart

Lower Legs

Smith Machine One Leg Calf Raise Smith Machine One Leg Calf Raise 60 sec 12 10 Progress Chart

Shoulders

Barbell Up Right Row Barbell Up Right Row 60 sec 12 5 Progress Chart

Upper Legs

Lying Leg Curls Lying Leg Curls 60 sec 12 5 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 60 sec 12 5 Progress Chart

Upper Legs

Leg Press Leg Press 60 sec 12 5 Progress Chart

Abs

Sit Up Sit Up 30 sec 12 5 Progress Chart
Saturday Chest, Tricep
Muscle Exercise Name Timer Reps Sets Track

Cardio

Indoor Cycling Indoor Cycling 20 min - - Progress Chart

Chest

Barbell Bench Press Barbell Bench Press 60 sec 12 5 Progress Chart

Chest

Barbell Incline Bench Press Barbell Incline Bench Press 60 sec 12 5 Progress Chart

Chest

Barbell Decline Bench Press Barbell Decline Bench Press 60 sec 12 5 Progress Chart

Chest

Butterfly Butterfly 60 sec 12 5 Progress Chart

Chest

Dumbbell Straight Arm Pullover Dumbbell Straight Arm Pullover 60 sec 12 5 Progress Chart

Triceps

Dumbbell Standing One Arm Triceps Extension Dumbbell Standing One Arm Triceps Extension 60 sec 12 5 Progress Chart

Triceps

EZ Bar Standing French Press EZ Bar Standing French Press 60 sec 12 5 Progress Chart

Triceps

Cable Triceps Pushdown Cable Triceps Pushdown 60 sec 12 5 Progress Chart

Triceps

Cable Reverse Grip Triceps Pushdown Cable Reverse Grip Triceps Pushdown 60 sec 12 5 Progress Chart

Triceps

Cable Rope Triceps Pushdown Cable Rope Triceps Pushdown 60 sec 12 5 Progress Chart

Abs

Sit Up Sit Up 30 sec 12 5 Progress Chart