MWF
Shared By : alan.piepenburg
Frequency : 3 days / week
Day Type : Day of the Week
Type : General Fitness
Difficulty : Beginner
Downloads / Views : 0 / 253

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Description

Monday Monday
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Squat Barbell Squat 90 sec 5 5 Progress Chart

Chest

Dumbbell Bench Press Dumbbell Bench Press 90 sec 10 4 Progress Chart

Back

Dumbbell Bent Over Row Dumbbell Bent Over Row 90 sec 10 4 Progress Chart

Shoulders

Dumbbell Arnold Press Dumbbell Arnold Press 90 sec 10 4 Progress Chart

Upper Legs

Dumbbell Lunges Dumbbell Lunges 90 sec 10 4 Progress Chart

Biceps

Dumbbell Alternate Bicep Curl Dumbbell Alternate Bicep Curl 90 sec 10 3 Progress Chart

Triceps

Dumbbell Standing Triceps Extension Dumbbell Standing Triceps Extension 90 sec 10 3 Progress Chart

Lower Legs

Seated Calf Raise Seated Calf Raise 90 sec 12 3 Progress Chart

Abs

Plank Plank 30 sec - 2 Progress Chart
Wednesday Wednesday
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Bench Press Barbell Bench Press 90 sec 5 5 Progress Chart

Chest

Machine Fly Machine Fly 90 sec 12 3 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 90 sec 10 4 Progress Chart

Upper Legs

Lying Leg Curls Lying Leg Curls 90 sec 10 4 Progress Chart

Back

Pull Ups Pull Ups 90 sec 10 4 Progress Chart

Shoulders

Dumbbell Seated Side Lateral Raise Dumbbell Seated Side Lateral Raise 90 sec 10 4 Progress Chart

Biceps

Dumbbell Hammer Curls Dumbbell Hammer Curls 90 sec 10 3 Progress Chart

Triceps

Cable Rope Triceps Pushdown Cable Rope Triceps Pushdown 90 sec 10 3 Progress Chart

Abs

Plank Plank 90 sec - 2 Progress Chart
Friday Friday
Muscle Exercise Name Timer Reps Sets Track

Back

Barbell Deadlift Barbell Deadlift 90 sec 5 5 Progress Chart

Chest

Dumbbell Incline Bench Press Dumbbell Incline Bench Press 90 sec 10 4 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 90 sec 10 4 Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 90 sec 10 4 Progress Chart

Upper Legs

Leg Press Leg Press 90 sec 10 4 Progress Chart

Biceps

EZ Bar Curl EZ Bar Curl 90 sec 10 3 Progress Chart

Triceps

EZ Bar Decline Close Grip Skull Crusher EZ Bar Decline Close Grip Skull Crusher 90 sec 10 3 Progress Chart

Shoulders

Dumbbell Shoulder Shrug Dumbbell Shoulder Shrug 90 sec 10 3 Progress Chart

Abs

Plank Plank 30 sec - 3 Progress Chart