Physiqonomics
Shared By : datapunk
Frequency : 4 days / week
Day Type : Day of the Week
Type : General Fitness
Difficulty : Beginner
Downloads / Views : 1 / 186

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Description

Training plan for the paid program by Physiqonomics.com

Monday Workout A
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Squat Barbell Squat 120 sec 10 3 Progress Chart

Back

Barbell Romanian Deadlift Barbell Romanian Deadlift 120 sec 10 3 Progress Chart

Upper Legs

Dumbbell Lunges Dumbbell Lunges 120 sec 15 2 Progress Chart

Upper Legs

Seated Leg Curl Seated Leg Curl 120 sec 10 3 Progress Chart

Abs

Cable Pallof Press 60 sec 12 3 Progress Chart

Lower Legs

Standing Calf Raises Standing Calf Raises 60 sec 30 3 Progress Chart
Tuesday Workout B
Muscle Exercise Name Timer Reps Sets Track

Shoulders

Barbell Standing Military Press Barbell Standing Military Press 180 sec 10 3 Progress Chart

Back

Chin Up Chin Up 180 sec 10 3 Progress Chart

Chest

Dumbbell Incline Bench Press Dumbbell Incline Bench Press 120 sec 15 3 Progress Chart

Chest

Cable Cross Over Cable Cross Over 0 sec 15 3 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 60 sec 15 3 Progress Chart

Biceps

Dumbbell Incline Bench Curl Dumbbell Incline Bench Curl 60 sec 10 3 Progress Chart

Triceps

Cable Rope Overhead Triceps Extension Cable Rope Overhead Triceps Extension 60 sec 10 3 Progress Chart

Shoulders

Cable Rope Face Pull Cable Rope Face Pull 60 sec 12 3 Progress Chart
Thursday Workout A2
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Front Squat Barbell Front Squat 180 sec 10 3 Progress Chart

Glutes

Barbell Hip Thrust Barbell Hip Thrust 180 sec 10 3 Progress Chart

Upper Legs

Dumbbell Lunges Dumbbell Lunges 0 sec 20 3 Progress Chart

Upper Legs

Seated Leg Curl Seated Leg Curl 0 sec 15 3 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 60 sec 15 3 Progress Chart

Abs

Cable Pallof Press 60 sec 12 3 Progress Chart
Friday Workout B2
Muscle Exercise Name Timer Reps Sets Track

Back

Barbell Bent Over Row Barbell Bent Over Row 180 sec 10 3 Progress Chart

Chest

Barbell Incline Bench Press Barbell Incline Bench Press 180 sec 10 3 Progress Chart

Chest

Dumbbell Bench Press Dumbbell Bench Press 0 sec 15 3 Progress Chart

Back

Dumbbell One Arm Row Dumbbell One Arm Row 120 sec 15 3 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 0 sec 20 3 Progress Chart

Shoulders

Dumbbell Seated Bent Over Reverse Fly Dumbbell Seated Bent Over Reverse Fly 60 sec 20 3 Progress Chart

Biceps

Dumbbell Hammer Curls Dumbbell Hammer Curls 0 sec 15 3 Progress Chart

Triceps

Cable Rope Triceps Pushdown Cable Rope Triceps Pushdown 60 sec 15 3 Progress Chart

Shoulders

Cable Rope Face Pull Cable Rope Face Pull 60 sec 8 3 Progress Chart