Elite +
Shared By : avtuly
Frequency : 4 days / week
Day Type : Numerical
Type : General Fitness
Difficulty : Intermediate
Downloads / Views : 880 / 18108

Average Rating

98

285 votes

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Description

Day 1 T-1
Muscle Exercise Name Timer Reps Sets Track

Back

Weighted Pull Ups Weighted Pull Ups 120 sec 7 3 Progress Chart

Back

Close Grip Chin Up Close Grip Chin Up 120 sec 7 3 Progress Chart

Back

Barbell Bent Over Row Barbell Bent Over Row 120 sec 7 3 Progress Chart

Back

Cable Straight Arm Push Down Cable Straight Arm Push Down 90 sec 7 3 Progress Chart

Shoulders

Barbell Up Right Row Barbell Up Right Row 120 sec 7 3 Progress Chart

Shoulders

Dumbbell Rear Delt Row Dumbbell Rear Delt Row 120 sec 7 3 Progress Chart

Shoulders

Dumbbell Bent Over Delt Raise Dumbbell Bent Over Delt Raise 90 sec 7 3 Progress Chart
Day 2 T-2
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Incline Bench Press Barbell Incline Bench Press 120 sec 7 3 Progress Chart

Chest

Dumbbell Incline Bench Press Dumbbell Incline Bench Press 120 sec 7 3 Progress Chart

Chest

Barbell Bench Press Barbell Bench Press 120 sec 7 3 Progress Chart

Chest

Dumbbell Bench Press Dumbbell Bench Press 120 sec 7 3 Progress Chart

Shoulders

Barbell Standing Military Press Barbell Standing Military Press 120 sec 7 3 Progress Chart

Shoulders

Dumbbell Shoulder Press Dumbbell Shoulder Press 120 sec 7 3 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 90 sec 7 3 Progress Chart
Day 3 Cardio
Muscle Exercise Name Timer Reps Sets Track

Cardio

Jump Rope Jump Rope 5 min - - Progress Chart

Cardio

Running Running 15 min - - Progress Chart

Cardio

Indoor Cycling Indoor Cycling 15 min - - Progress Chart

Cardio

Swimming Swimming 15 min - - Progress Chart
Day 4 T-3
Muscle Exercise Name Timer Reps Sets Track

Abs

Air Bike Air Bike 60 sec 20 3 Progress Chart

Upper Legs

Barbell Full Squat Barbell Full Squat 120 sec 7 3 Progress Chart

Upper Legs

Barbell Clean Deadlift Barbell Clean Deadlift 120 sec 7 3 Progress Chart

Upper Legs

Leg Press Machine Leg Press Machine 120 sec 7 3 Progress Chart

Upper Legs

Barbell Stiff-Legged Deadlift Barbell Stiff-Legged Deadlift 120 sec 7 3 Progress Chart

Lower Legs

Barbell Standing Calf Raise Barbell Standing Calf Raise 60 sec 7 3 Progress Chart

Lower Legs

Barbell Seated Calf Raise Barbell Seated Calf Raise 60 sec 7 3 Progress Chart

Abs

Cable Crunch Cable Crunch 60 sec 7 3 Progress Chart

Abs

Hanging Leg Raise Hanging Leg Raise 60 sec 7 3 Progress Chart
Day 5 T-4
Muscle Exercise Name Timer Reps Sets Track

Biceps

Barbell Curl Barbell Curl 120 sec 7 3 Progress Chart

Triceps

Barbell Close Grip Bench Press Barbell Close Grip Bench Press 120 sec 7 3 Progress Chart

Biceps

Dumbbell Bicep Curl Dumbbell Bicep Curl 90 sec 7 2 Progress Chart

Biceps

Dumbbell Hammer Curls Dumbbell Hammer Curls 90 sec 7 2 Progress Chart

Triceps

Barbell Lying Triceps Press Barbell Lying Triceps Press 120 sec 7 2 Progress Chart

Biceps

Dumbbell Incline Bench Curl Dumbbell Incline Bench Curl 120 sec 7 2 Progress Chart

Triceps

Barbell Lying Triceps Extension Barbell Lying Triceps Extension 90 sec 7 2 Progress Chart

Triceps

Cable Rope Triceps Pushdown Cable Rope Triceps Pushdown 90 sec 7 2 Progress Chart

Forearms

Barbell Reverse Curl Barbell Reverse Curl 120 sec 7 3 Progress Chart
Day 6 Cardio
Muscle Exercise Name Timer Reps Sets Track

Cardio

Jump Rope Jump Rope 5 min - - Progress Chart

Cardio

Running Running 15 min - - Progress Chart

Cardio

Indoor Cycling Indoor Cycling 15 min - - Progress Chart

Cardio

Swimming Swimming 15 min - - Progress Chart
Day 7 Rest