Plan 2
Shared By : Nordpolcamper
Frequency : 3 days / week
Day Type : Day of the Week
Type : General Fitness
Difficulty : Beginner
Downloads / Views : 0 / 236

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Description

Wednesday Mi
Muscle Exercise Name Timer Reps Sets Track

Chest

Bench Press Machine Bench Press Machine 90 sec 8 3 Progress Chart

Back

Leverage Machine Iso Row Leverage Machine Iso Row 90 sec 8 3 Progress Chart

Upper Legs

Dumbbell Step Ups Dumbbell Step Ups 90 sec 8 1 Progress Chart

Chest

Dumbbell Incline Fly Dumbbell Incline Fly 90 sec 8 3 Progress Chart

Abs

Crunches Crunches 90 sec 8 3 Progress Chart

Back

Weighted Pull Ups Weighted Pull Ups 90 sec 8 4 Progress Chart

Shoulders

Barbell Standing Military Press Barbell Standing Military Press 90 sec 8 4 Progress Chart

Chest

Dumbbell Incline One Arm Press Dumbbell Incline One Arm Press 90 sec 8 3 Progress Chart

Triceps

Weighted Tricep Dips Weighted Tricep Dips 90 sec 8 2 Progress Chart
Saturday Sa
Muscle Exercise Name Timer Reps Sets Track

Chest

Bench Press Machine Bench Press Machine 90 sec 8 3 Progress Chart

Abs

Crunches Crunches 90 sec 8 3 Progress Chart

Chest

Dumbbell Incline Bench Press Dumbbell Incline Bench Press 90 sec 8 3 Progress Chart

Lower Legs

Calf Press On Leg Press Calf Press On Leg Press 90 sec 8 3 Progress Chart

Chest

Dumbbell One Arm Incline Chest Press Dumbbell One Arm Incline Chest Press 90 sec 8 3 Progress Chart

Triceps

Weighted Tricep Dips Weighted Tricep Dips 90 sec 8 3 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 90 sec 8 3 Progress Chart

Triceps

Cable Rope Triceps Pushdown Cable Rope Triceps Pushdown 90 sec 8 3 Progress Chart
Sunday So
Muscle Exercise Name Timer Reps Sets Track

Back

Chin Up Chin Up 90 sec 8 4 Progress Chart

Upper Legs

Seated Leg Curl Seated Leg Curl 90 sec 8 4 Progress Chart

Back

Seated Machine Row Seated Machine Row 90 sec 8 3 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 90 sec 8 3 Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 90 sec 8 3 Progress Chart

Back

Hyperextensions - Back Extensions Hyperextensions - Back Extensions 90 sec 8 3 Progress Chart

Back

Dumbbell Incline Bench Two Arm Row Dumbbell Incline Bench Two Arm Row 90 sec 8 3 Progress Chart

Biceps

Dumbbell Alternate Bicep Curl Dumbbell Alternate Bicep Curl 90 sec 8 3 Progress Chart