Get Fit Week 1 and 2
Shared By : MattLoucks
Frequency : 5 days / week
Day Type : Day of the Week
Type : Cutting
Difficulty : Intermediate
Downloads / Views : 2 / 359

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Description

Monday Chest and Back
Muscle Exercise Name Timer Reps Sets Track

Chest

Dumbbell Bench Press Dumbbell Bench Press 30 sec 10 3 Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 30 sec 15 3 Progress Chart

Chest

Dumbbell Incline Bench Press Dumbbell Incline Bench Press 30 sec 10 3 Progress Chart

Back

Cable Seated Row Cable Seated Row 30 sec 15 3 Progress Chart

Chest

Dumbbell Decline Bench Press Dumbbell Decline Bench Press 30 sec 10 3 Progress Chart

Back

Dumbbell One Arm Row Dumbbell One Arm Row 30 sec 15 3 Progress Chart

Chest

Dumbbell Fly Dumbbell Fly 30 sec 10 3 Progress Chart

Back

Close Grip Front Lat Pulldown Close Grip Front Lat Pulldown 30 sec 15 3 Progress Chart

Abs

Hanging Knee Raise Hanging Knee Raise 30 sec 20 3 Progress Chart

Abs

Crunches Crunches 30 sec 25 3 Progress Chart
Tuesday Legs
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Leg Press Leg Press 30 sec 10 3 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 30 sec 10 3 Progress Chart

Upper Legs

Dumbbell Lunges Dumbbell Lunges 30 sec 10 3 Progress Chart

Upper Legs

Barbell Stiff-Legged Deadlift Barbell Stiff-Legged Deadlift 30 sec 15 3 Progress Chart

Upper Legs

Barbell Single Leg Squat Barbell Single Leg Squat 30 sec 10 3 Progress Chart

Abs

Hanging Rotated Knee Raise Hanging Rotated Knee Raise 30 sec 10 3 Progress Chart

Abs

Cable Wood Chops Cable Wood Chops 30 sec 15 3 Progress Chart
Wednesday Shoulders
Muscle Exercise Name Timer Reps Sets Track

Shoulders

Dumbbell Seated Side Lateral Raise Dumbbell Seated Side Lateral Raise 30 sec 10 3 Progress Chart

Shoulders

Dumbbell Shoulder Shrug Dumbbell Shoulder Shrug 30 sec 15 3 Progress Chart

Shoulders

Dumbbell Front Raise Dumbbell Front Raise 30 sec 10 3 Progress Chart

Shoulders

Dumbbell Bent Over Delt Raise Dumbbell Bent Over Delt Raise 30 sec 15 3 Progress Chart

Shoulders

Dumbbell Shoulder Press Dumbbell Shoulder Press 30 sec 10 3 Progress Chart

Shoulders

Barbell Up Right Row Barbell Up Right Row 30 sec 10 3 Progress Chart

Abs

Cable Crunch Cable Crunch 30 sec 8 3 Progress Chart

Abs

Dumbbell Wood Chops Dumbbell Wood Chops 30 sec 8 3 Progress Chart
Thursday Biceps and Triceps
Friday Chest and Back
Muscle Exercise Name Timer Reps Sets Track

Chest

Dumbbell Bench Press Dumbbell Bench Press 30 sec 10 3 Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 30 sec 15 3 Progress Chart

Chest

Dumbbell Incline Bench Press Dumbbell Incline Bench Press 30 sec 10 3 Progress Chart

Back

Cable Seated Row Cable Seated Row 30 sec 15 3 Progress Chart

Triceps

Dip Dip 30 sec Undefined 3 Progress Chart

Back

Dumbbell One Arm Row Dumbbell One Arm Row 30 sec 15 3 Progress Chart

Chest

Dumbbell Fly Dumbbell Fly 30 sec 10 3 Progress Chart

Back

Close Grip Front Lat Pulldown Close Grip Front Lat Pulldown 30 sec 15 3 Progress Chart

Abs

Hanging Knee Raise Hanging Knee Raise 30 sec 10 3 Progress Chart

Abs

Barbell Ab Rollout on Knees Barbell Ab Rollout on Knees 30 sec 15 3 Progress Chart