Spring 2019 Workouts
Shared By : japaricio026
Frequency : 5 days / week
Day Type : Day of the Week
Type : General Fitness
Difficulty : Beginner
Downloads / Views : 0 / 601

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Description

Monday Workout 1
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Dumbbell Lunges Dumbbell Lunges 60 sec 8 3 Progress Chart

Upper Legs

Hack Squat Hack Squat 60 sec 8 3 Progress Chart

Upper Legs

Leg Press with Wide Stance Leg Press with Wide Stance 60 sec 8 3 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 60 sec 8 3 Progress Chart

Upper Legs

Seated Leg Curl Seated Leg Curl 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
Tuesday Workout 2
Muscle Exercise Name Timer Reps Sets Track

Chest

Machine Fly Machine Fly 60 sec 8 3 Progress Chart

Chest

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

Back

Seated Machine Row Seated Machine Row 60 sec 8 3 Progress Chart

Back

Barbell Bent Over Row Barbell Bent Over Row 60 sec 8 3 Progress Chart

Shoulders

Barbell Shrug Barbell Shrug 60 sec 8 3 Progress Chart

Chest

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

Back

Pull Ups Pull Ups 60 sec 8 3 Progress Chart
Wednesday Workout 3
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Dumbbell Lunges Dumbbell Lunges 60 sec 8 3 Progress Chart

Glutes

Barbell Hip Thrust Barbell Hip Thrust 60 sec 8 3 Progress Chart

Upper Legs

Leg Press Machine Leg Press Machine 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

Glutes

Glute Kickback Glute Kickback 60 sec 8 3 Progress Chart
Thursday Workout 4
Muscle Exercise Name Timer Reps Sets Track

Chest

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

Shoulders

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

Shoulders

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

Triceps

Dumbbell Seated Triceps Press Dumbbell Seated Triceps Press 60 sec 8 3 Progress Chart

Biceps

Barbell Curl Barbell Curl 60 sec 8 3 Progress Chart

Chest

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

Chest

Machine Fly Machine Fly 60 sec 8 3 Progress Chart
Friday Workout 5
Muscle Exercise Name Timer Reps Sets Track

Lower Legs

Dumbbell Standing Calf Raise Dumbbell Standing Calf Raise 60 sec 8 3 Progress Chart

Upper Legs

Hack Squat Hack 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

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

Upper Legs

Leg Extensions Leg Extensions 60 sec 8 3 Progress Chart

Upper Legs

Leg Press with Narrow Stance Leg Press with Narrow Stance 60 sec 8 3 Progress Chart
Saturday Rock Climbing
Sunday All back day
Muscle Exercise Name Timer Reps Sets Track

Chest

Machine Fly Machine Fly 60 sec 8 3 Progress Chart

Back

Back Extension Machine Back Extension Machine 60 sec 8 3 Progress Chart

Chest

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

Back

Close Grip Front Lat Pulldown Close Grip Front Lat Pulldown 60 sec 8 3 Progress Chart

Back

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

Shoulders

Barbell Shrug Barbell Shrug 60 sec 8 3 Progress Chart

Back

Barbell Bent Over Row Barbell Bent Over Row 60 sec 8 3 Progress Chart

Shoulders

Barbell Shrugs Behind The Back Barbell Shrugs Behind The Back 60 sec 8 3 Progress Chart

Back

Pull Ups Pull Ups 60 sec 8 3 Progress Chart