niggity
Shared By : niggity_nige
Frequency : 5 days / week
Day Type : Day of the Week
Type : General Fitness
Difficulty : Beginner
Downloads / Views : 1 / 123

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Description

ANY Back and Biceps
Muscle Exercise Name Timer Reps Sets Track

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 60 sec 8 3 Progress Chart

Back

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

Back

EZ Bar Reverse Grip Bent Over Row EZ Bar Reverse Grip Bent Over Row 60 sec 8 3 Progress Chart

Biceps

Barbell Close Grip Preacher Curl Barbell Close Grip Preacher Curl 60 sec 8 3 Progress Chart

Back

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

Biceps

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

Back

Back Flys 60 sec 8 3 Progress Chart

Biceps

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

Back

Medicine Ball Overhead Slam Medicine Ball Overhead Slam 60 sec 8 3 Progress Chart
ANY Calves and Abs
Muscle Exercise Name Timer Reps Sets Track

Lower Legs

Seated Calf Raise Seated Calf Raise 60 sec 8 4 Progress Chart

Lower Legs

Calf Press on Leg Press Machine Calf Press on Leg Press Machine 60 sec 8 4 Progress Chart

Lower Legs

Donkey Calf Raises Donkey Calf Raises 60 sec 8 3 Progress Chart

Lower Legs

Smith Machine Reverse Calf Raises Smith Machine Reverse Calf Raises 60 sec 8 3 Progress Chart

Abs

Hanging Leg Raise Hanging Leg Raise 60 sec 8 3 Progress Chart

Abs

Barbell Press Sit Up Barbell Press Sit Up 60 sec 8 3 Progress Chart

Abs

Flat Bench Lying Leg Raise Flat Bench Lying Leg Raise 60 sec 8 3 Progress Chart

Abs

lower back machine side bends 60 sec 8 3 Progress Chart

Abs

Decline Bench Weighted Twist Decline Bench Weighted Twist 60 sec 8 3 Progress Chart
ANY Chest and Triceps
Muscle Exercise Name Timer Reps Sets Track

Chest

Push Up Push Up 120 sec 30 1 Progress Chart

Chest

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

Chest

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

Chest

Dumbbell Incline Fly Dumbbell Incline Fly 60 sec 8 3 Progress Chart

Chest

Reverse Arnold Press 60 sec 8 3 Progress Chart

Triceps

EZ Bar Decline Close Grip Skull Crusher EZ Bar Decline Close Grip Skull Crusher 60 sec 8 3 Progress Chart

Chest

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

Triceps

Triceps Pushdown V Bar Triceps Pushdown V Bar 60 sec 8 3 Progress Chart

Triceps

Cable One Arm Tricep Extension Cable One Arm Tricep Extension 60 sec 8 3 Progress Chart
ANY Legs
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Squat Barbell Squat 90 sec 8 3 Progress Chart

Upper Legs

Hack Squat Hack Squat 60 sec 8 3 Progress Chart

Upper Legs

Barbell One Leg Squat Barbell One Leg Squat 60 sec 8 3 Progress Chart

Upper Legs

Thigh Abductor Thigh Abductor 60 sec 8 3 Progress Chart

Upper Legs

Thigh Adductor Thigh Adductor 60 sec 8 3 Progress Chart

Upper Legs

Kneeling Leg Curl Kneeling Leg Curl 60 sec 8 3 Progress Chart

Upper Legs

Leg Extension with One Leg Leg Extension with One Leg 60 sec 8 3 Progress Chart
ANY Shoulders and Forearms
Muscle Exercise Name Timer Reps Sets Track

Shoulders

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

Forearms

Barbell Behind The Back Wrist Curl Barbell Behind The Back Wrist Curl 60 sec 8 3 Progress Chart

Shoulders

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

Forearms

Dumbbell One Arm Seated Neutral Wrist Curl Dumbbell One Arm Seated Neutral Wrist Curl 60 sec 8 3 Progress Chart

Shoulders

Dumbbell Alternate Seated Lateral Raise Dumbbell Alternate Seated Lateral Raise 60 sec 8 3 Progress Chart

Shoulders

Weight Plate One Arm Shrug Weight Plate One Arm Shrug 60 sec 8 3 Progress Chart

Shoulders

Cable Front Raise Cable Front Raise 60 sec 8 3 Progress Chart