CNS total body boost
Shared By : doct22
Frequency : 4 days / week
Day Type : Numerical
Type : General Fitness
Difficulty : Beginner
Downloads / Views : 2 / 460

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Description

works out entire body to failure creating shock in nervous system to could build muscle. boost cardio

Day 1 total body
Muscle Exercise Name Timer Reps Sets Track

Glutes

Smith Machine Lunge Smith Machine Lunge 60 sec 8 3 Progress Chart

Abs

Ab Crunch Machine Ab Crunch Machine 60 sec 8 3 Progress Chart

Triceps

Barbell Triceps Extension Barbell Triceps Extension 30 sec 8 3 Progress Chart

Chest

Dumbbell Fly Dumbbell Fly 30 sec 8 3 Progress Chart

Biceps

Dumbbell Alternate Hammer Curl Dumbbell Alternate Hammer Curl 60 sec 8 3 Progress Chart

Shoulders

Dumbbell Front Raise Dumbbell Front Raise 30 sec 8 3 Progress Chart

Chest

Dumbbell Incline Bench Press Dumbbell Incline Bench Press 30 sec 8 3 Progress Chart

Chest

Barbell Incline Bench Press Barbell Incline Bench Press 60 sec 8 3 Progress Chart
Day 2 full body 2
Muscle Exercise Name Timer Reps Sets Track

Back

Barbell Deadlift Barbell Deadlift 60 sec 8 3 Progress Chart

Biceps

Bicep Curl Machine Bicep Curl Machine 60 sec 8 3 Progress Chart

Triceps

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

Back

Reverse Grip Lat Pull Down Reverse Grip Lat Pull Down 60 sec 8 3 Progress Chart

Shoulders

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

Abs

Ab Crunch Machine Ab Crunch Machine 60 sec 8 3 Progress Chart

Chest

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

Chest

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

Shoulders

Dumbbell Shoulder Press Dumbbell Shoulder Press 60 sec 8 3 Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 60 sec 8 3 Progress Chart
Day 3 TOTAL BODY
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Full Squat Barbell Full Squat 60 sec 8 3 Progress Chart

Shoulders

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

Back

Machine Lat Pull Down Machine Lat Pull Down 60 sec 8 3 Progress Chart

Chest

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

Lower Legs

Standing Calf Raises Standing Calf Raises 45 sec 15 3 Progress Chart

Back

Hyperextensions - Back Extensions Hyperextensions - Back Extensions 60 sec 20 3 Progress Chart

Chest

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

Back

Nautilus Row 60 sec 8 3 Progress Chart

Back

hammer strength row 60 sec 8 3 Progress Chart

Abs

Weight Plate Side Bend Weight Plate Side Bend 60 sec 8 3 Progress Chart

Biceps

Cable Close Grip Curl Cable Close Grip Curl 60 sec 8 3 Progress Chart
Day 4 B2
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Leg Press Leg Press 60 sec 8 3 Progress Chart

Biceps

Bicep Curl Machine Bicep Curl Machine 60 sec 8 3 Progress Chart

Triceps

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

Back

Reverse Grip Lat Pull Down Reverse Grip Lat Pull Down 60 sec 8 3 Progress Chart

Shoulders

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

Chest

Dumbbell Incline Bench Press Dumbbell Incline Bench Press 60 sec 8 3 Progress Chart
Day 5 B3
Muscle Exercise Name Timer Reps Sets Track

Glutes

Smith Machine Lunge Smith Machine Lunge 60 sec 8 3 Progress Chart

Back

Cable Elevated Rows Cable Elevated Rows 60 sec 8 3 Progress Chart

Triceps

Dip Dip 60 sec 8 3 Progress Chart

Biceps

Dumbbell Alternate Bicep Curl Dumbbell Alternate Bicep Curl 60 sec 8 3 Progress Chart

Chest

Dumbbell Fly Dumbbell Fly 60 sec 8 3 Progress Chart
Day 6 1-B
Muscle Exercise Name Timer Reps Sets Track

Abs

Ab Crunch Machine Ab Crunch Machine 60 sec 8 3 Progress Chart

Back

Dumbbell One Arm Row Dumbbell One Arm Row 60 sec 8 3 Progress Chart

Chest

Cable Cross Over Cable Cross Over 60 sec 8 3 Progress Chart

Shoulders

Dumbbell Alternate Lying Reverse Fly Dumbbell Alternate Lying Reverse Fly 60 sec 8 3 Progress Chart

Triceps

Cable Reverse Grip Low Tricep Kickback Cable Reverse Grip Low Tricep Kickback 60 sec 8 3 Progress Chart

Glutes

One Leg 45 Degree Leg Press One Leg 45 Degree Leg Press 60 sec 8 3 Progress Chart