under construction
Shared By : jamesmillsie
Frequency : 4 days / week
Day Type : Day of the Week
Type : General Fitness
Difficulty : Beginner
Downloads / Views : 1 / 252

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Description

Monday chest/back
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Bench Press Barbell Bench Press 60 sec 6 5 Progress Chart

Back

T Bar Row T Bar Row 60 sec 6 5 Progress Chart

Chest

Dumbbell Incline Bench Press Dumbbell Incline Bench Press 60 sec 6 5 Progress Chart

Back

Barbell Bent Over Row Barbell Bent Over Row 60 sec 6 5 Progress Chart

Chest

Dumbbell Fly Dumbbell Fly 60 sec 6 5 Progress Chart

Back

Reverse Grip Lat Pull Down Reverse Grip Lat Pull Down 60 sec 6 5 Progress Chart
Tuesday delts/traps/abs
Muscle Exercise Name Timer Reps Sets Track

Shoulders

Barbell Shoulder Press Barbell Shoulder Press 60 sec 8 5 Progress Chart

Abs

Hanging Leg Raise Hanging Leg Raise 60 sec 8 5 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 60 sec 8 5 Progress Chart

Abs

Weight Plate  Decline Crunch Weight Plate Decline Crunch 60 sec 8 5 Progress Chart

Shoulders

Dumbbell Bent Over Delt Raise Dumbbell Bent Over Delt Raise 60 sec 8 5 Progress Chart

Shoulders

Dumbbell Shoulder Shrug Dumbbell Shoulder Shrug 60 sec 8 5 Progress Chart
Thursday biceps/triceps
Muscle Exercise Name Timer Reps Sets Track

Biceps

Dumbbell Incline Curl Dumbbell Incline Curl 60 sec 8 5 Progress Chart

Triceps

Cable Rope Triceps Pushdown Cable Rope Triceps Pushdown 60 sec 8 5 Progress Chart

Biceps

Barbell Curl Barbell Curl 60 sec 8 5 Progress Chart

Triceps

EZ Bar Triceps Extension EZ Bar Triceps Extension 60 sec 8 5 Progress Chart

Biceps

Barbell Preacher Curl Barbell Preacher Curl 60 sec 8 5 Progress Chart

Triceps

Dip Dip 60 sec 8 5 Progress Chart
Friday quads/hamsrtings
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Squat Barbell Squat 60 sec 8 4 Progress Chart

Upper Legs

Lying Leg Curls Lying Leg Curls 60 sec 8 4 Progress Chart

Upper Legs

Barbell Clean Deadlift Barbell Clean Deadlift 60 sec 8 4 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 60 sec 8 4 Progress Chart

Lower Legs

Standing Calf Raises Standing Calf Raises 60 sec 8 4 Progress Chart