SL/PPL+Cardio
Shared By : salihhoxha
Frequency : 7 days / week
Day Type : Numerical
Type : General Fitness
Difficulty : Beginner
Downloads / Views : 2 / 1058

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Description

Day 1 Workout 1
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Squat Barbell Squat 60 sec 8 3 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

Shoulders

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

Abs

Crunches Crunches 60 sec 8 3 Progress Chart

Abs

Hanging Leg Raise Hanging Leg Raise 60 sec 8 3 Progress Chart
Day 2 Workout 2
Muscle Exercise Name Timer Reps Sets Track

Back

Barbell Deadlift Barbell Deadlift 60 sec 8 3 Progress Chart

Back

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

Back

Pull Ups Pull Ups 60 sec 8 3 Progress Chart

Back

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

Shoulders

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

Biceps

Dumbbell Alternate Bicep Curl Dumbbell Alternate Bicep Curl 60 sec 8 3 Progress Chart
Day 3 Workout 3
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Squat Barbell Squat 60 sec 8 3 Progress Chart

Abs

Crunches Crunches 60 sec 8 3 Progress Chart

Abs

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

Cardio

Treadmill Running Treadmill Running 30 min - - Progress Chart
Day 4 Workout 4
Muscle Exercise Name Timer Reps Sets Track

Shoulders

Barbell Shoulder Press Barbell Shoulder Press 60 sec 8 3 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

Triceps

Dumbbell Standing Triceps Extension Dumbbell Standing Triceps Extension 60 sec 8 3 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 60 sec 8 3 Progress Chart
Day 5 Workout 5
Muscle Exercise Name Timer Reps Sets Track

Back

Pull Ups Pull Ups 60 sec 8 3 Progress Chart

Back

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

Abs

Crunches Crunches 60 sec 8 3 Progress Chart

Abs

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

Cardio

Treadmill Running Treadmill Running 30 min - - Progress Chart
Day 6 Workout 6
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Squat Barbell Squat 60 sec 8 3 Progress Chart

Back

Barbell Romanian Deadlift Barbell Romanian Deadlift 60 sec 8 3 Progress Chart

Upper Legs

Leg Press Leg Press 60 sec 8 3 Progress Chart

Upper Legs

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

Lower Legs

Calf Press On Leg Press Calf Press On Leg Press 60 sec 8 3 Progress Chart
Day 7 Workout 7
Muscle Exercise Name Timer Reps Sets Track

Cardio

Boxing Boxing 60 min - - Progress Chart