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Shared By : weezy17
Frequency : 3 days / week
Day Type : Day of the Week
Type : General Fitness
Difficulty : Beginner
Downloads / Views : 1 / 489

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Description

Monday Arms/ Shoulders/upper Back
Muscle Exercise Name Timer Reps Sets Track

Cardio

Treadmill Running Treadmill Running 30 min - - Progress Chart

Biceps

EZ Bar Curl EZ Bar Curl 30 sec 8 3 Progress Chart

Triceps

Machine Assisted Dip Machine Assisted Dip 30 sec 8 3 Progress Chart

Forearms

Wrist Roller Wrist Roller 30 sec 8 3 Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 30 sec 8 3 Progress Chart

Shoulders

Dumbbell Bent Over Delt Raise Dumbbell Bent Over Delt Raise 30 sec 8 3 Progress Chart

Triceps

Cable Rope Triceps Pushdown Cable Rope Triceps Pushdown 30 sec 8 3 Progress Chart

Biceps

Dumbbell Alternate Bicep Curl Dumbbell Alternate Bicep Curl 30 sec 8 3 Progress Chart

Shoulders

Barbell Shrug Barbell Shrug 30 sec 8 3 Progress Chart

Shoulders

Weight Plate Front Raise Weight Plate Front Raise 30 sec 8 3 Progress Chart

Abs

Seated Flat Bench Leg Pull In Seated Flat Bench Leg Pull In 30 sec 8 3 Progress Chart
Wednesday At home
Muscle Exercise Name Timer Reps Sets Track

Cardio

Treadmill Running Treadmill Running 30 min - - Progress Chart

Upper Legs

Dumbbell Lunges Dumbbell Lunges 30 sec 8 3 Progress Chart

Upper Legs

Weighted Exercise Ball Wall Squat Weighted Exercise Ball Wall Squat 30 sec 8 3 Progress Chart

Lower Legs

Bodyweight Standing Calf Raise Bodyweight Standing Calf Raise 30 sec 8 3 Progress Chart

Glutes

Barbell Glute Bridge Barbell Glute Bridge 30 sec 8 3 Progress Chart

Chest

Dumbbell Incline Press on Exercise Ball Dumbbell Incline Press on Exercise Ball 30 sec 8 3 Progress Chart

Biceps

Dumbbell Hammer Curls Dumbbell Hammer Curls 30 sec 8 3 Progress Chart

Biceps

Dumbbell Seated Concentration Curl on Exercise Ball Dumbbell Seated Concentration Curl on Exercise Ball 30 sec 8 3 Progress Chart

Triceps

Weight Plate Pullover on Exercise Ball Weight Plate Pullover on Exercise Ball 30 sec 8 3 Progress Chart

Shoulders

Dumbbell Alternate Seated Arnold Press Dumbbell Alternate Seated Arnold Press 30 sec 8 3 Progress Chart

Back

Exercise Ball Back Extension With Hands Behind Head Exercise Ball Back Extension With Hands Behind Head 30 sec 8 3 Progress Chart

Abs

Exercise Ball Pull In Exercise Ball Pull In 30 sec 8 3 Progress Chart

Abs

Dumbbell Side Bend Dumbbell Side Bend 30 sec 8 3 Progress Chart
Thursday legs
Muscle Exercise Name Timer Reps Sets Track

Cardio

Treadmill Running Treadmill Running 30 min - - Progress Chart

Cardio

Step Machine Step Machine 30 min - - Progress Chart

Upper Legs

Barbell Front Squat Barbell Front Squat 30 sec 8 3 Progress Chart

Upper Legs

Dumbbell Walking Lunges Dumbbell Walking Lunges 30 sec 8 3 Progress Chart

Back

Back Extension on Exercise Ball Back Extension on Exercise Ball 30 sec 8 3 Progress Chart

Upper Legs

Barbell Full Squat Barbell Full Squat 30 sec 8 3 Progress Chart

Upper Legs

Box Jump Multiple Response Box Jump Multiple Response 30 sec 8 3 Progress Chart

Upper Legs

Thigh Abductor Thigh Abductor 30 sec 8 3 Progress Chart

Upper Legs

Thigh Adductor Thigh Adductor 30 sec 8 3 Progress Chart

Upper Legs

Leg Press Machine Leg Press Machine 30 sec 8 3 Progress Chart

Lower Legs

Calf Press on Leg Press Machine Calf Press on Leg Press Machine 30 sec 8 3 Progress Chart

Abs

Decline Bench Leg Raise Decline Bench Leg Raise 30 sec 8 3 Progress Chart

Chest

Push Up Push Up 30 sec 8 3 Progress Chart

Upper Legs

Dumbbell Squat Dumbbell Squat 30 sec 8 3 Progress Chart
Friday Abs/back
Muscle Exercise Name Timer Reps Sets Track

Cardio

Treadmill Running Treadmill Running 30 min - - Progress Chart

Abs

Air Bike Air Bike 30 sec 8 3 Progress Chart

Abs

Plank Plank 30 sec - 3 Progress Chart

Back

Hyperextensions - Back Extensions Hyperextensions - Back Extensions 30 sec 8 3 Progress Chart

Abs

Knee Hip Raise On Parallel Bars Knee Hip Raise On Parallel Bars 30 sec 8 3 Progress Chart

Abs

Standing Lateral Stretch Standing Lateral Stretch 30 sec - 3 Progress Chart

Abs

hyperextension side benz 30 sec 8 3 Progress Chart

Abs

Exercise Ball Crunch Exercise Ball Crunch 30 sec 8 3 Progress Chart

Abs

Exercise Ball Knee Roll Exercise Ball Knee Roll 30 sec 8 3 Progress Chart

Abs

Barbell Ab Rollout Barbell Ab Rollout 30 sec 8 3 Progress Chart

Glutes

Barbell Glute Bridge Barbell Glute Bridge 30 sec 8 3 Progress Chart

Abs

Seated Flat Bench Leg Pull In Seated Flat Bench Leg Pull In 30 sec 8 3 Progress Chart