Flow
Shared By : amstranky
Frequency : 7 days / week
Day Type : Day of the Week
Type : General Fitness
Difficulty : Intermediate
Downloads / Views : 0 / 201

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Description

Monday Workout 1 (biceps)
Muscle Exercise Name Timer Reps Sets Track

Back

Pull Ups Pull Ups 60 sec 8 2 Progress Chart

Triceps

Dip Dip 60 sec 8 2 Progress Chart

Chest

Dumbbell Bench Press Dumbbell Bench Press 60 sec 8 2 Progress Chart

Shoulders

Dumbbell Shoulder Press Dumbbell Shoulder Press 60 sec 8 2 Progress Chart

Biceps

Barbell Curl Barbell Curl 60 sec 8 2 Progress Chart

Biceps

Barbell Preacher Curl Barbell Preacher Curl 60 sec 8 2 Progress Chart

Abs

Air Bike Air Bike 60 sec 8 2 Progress Chart

Back

Hyperextensions - Back Extensions Hyperextensions - Back Extensions 60 sec 8 2 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 60 sec 8 2 Progress Chart

Biceps

Barbell Curl Barbell Curl 60 sec 8 2 Progress Chart

Biceps

Dumbbell Alternate Hammer Curl Dumbbell Alternate Hammer Curl 60 sec 8 2 Progress Chart
Tuesday Workout 2 (abs)
Muscle Exercise Name Timer Reps Sets Track

Back

Pull Ups Pull Ups 60 sec 8 2 Progress Chart

Triceps

Cable Rope Triceps Pushdown Cable Rope Triceps Pushdown 60 sec 8 2 Progress Chart

Chest

Bench Press Machine Bench Press Machine 60 sec 8 2 Progress Chart

Shoulders

Dumbbell Shoulder Press Dumbbell Shoulder Press 60 sec 8 2 Progress Chart

Biceps

Bicep Curl Machine Bicep Curl Machine 60 sec 8 2 Progress Chart

Abs

Supine Ab Crunch Machine Supine Ab Crunch Machine 60 sec 8 2 Progress Chart

Abs

Exercise Ball Crunch Exercise Ball Crunch 60 sec 8 2 Progress Chart

Back

Barbell Deadlift Barbell Deadlift 60 sec 8 2 Progress Chart

Upper Legs

Lying Leg Curls Lying Leg Curls 60 sec 8 2 Progress Chart

Abs

Leg Raise Leg Raise 60 sec 8 2 Progress Chart

Abs

Dumbbell Side Bend Dumbbell Side Bend 60 sec 8 2 Progress Chart
Wednesday Workout 3 (legs)
Muscle Exercise Name Timer Reps Sets Track

Back

Pull Ups Pull Ups 60 sec 8 2 Progress Chart

Triceps

Dip Dip 60 sec 8 2 Progress Chart

Chest

Dumbbell Bench Press Dumbbell Bench Press 60 sec 8 2 Progress Chart

Shoulders

Machine Shoulder Press Machine Shoulder Press 60 sec 8 2 Progress Chart

Biceps

Dumbbell Bicep Curl Dumbbell Bicep Curl 60 sec 8 2 Progress Chart

Abs

Plank Plank 60 sec - 2 Progress Chart

Upper Legs

Barbell Squat Barbell Squat 60 sec 8 2 Progress Chart

Upper Legs

Barbell Lunge Barbell Lunge 60 sec 8 2 Progress Chart

Back

Barbell Bent Over Row Barbell Bent Over Row 60 sec 8 2 Progress Chart

Lower Legs

Standing Calf Raises Standing Calf Raises 60 sec 8 2 Progress Chart

Lower Legs

Calf Press on Leg Press Machine Calf Press on Leg Press Machine 60 sec 8 2 Progress Chart
Thursday Workout 4 (chest)
Muscle Exercise Name Timer Reps Sets Track

Back

Pull Ups Pull Ups 60 sec 8 2 Progress Chart

Triceps

Dip Dip 60 sec 8 2 Progress Chart

Chest

Dumbbell Bench Press Dumbbell Bench Press 60 sec 8 2 Progress Chart

Shoulders

Barbell Standing Military Press Barbell Standing Military Press 60 sec 8 2 Progress Chart

Biceps

Dumbbell Alternate Hammer Curl Dumbbell Alternate Hammer Curl 60 sec 8 2 Progress Chart

Abs

Leg Raise Leg Raise 60 sec 8 2 Progress Chart

Chest

Barbell Bench Press Barbell Bench Press 60 sec 8 2 Progress Chart

Back

Cable Seated Row Cable Seated Row 60 sec 8 2 Progress Chart

Upper Legs

Leg Press Leg Press 60 sec 8 2 Progress Chart

Chest

Machine Fly Machine Fly 60 sec 8 2 Progress Chart

Chest

Dumbbell Bench Press Dumbbell Bench Press 60 sec 8 2 Progress Chart
Friday Workout 5 (triceps)
Muscle Exercise Name Timer Reps Sets Track

Back

Pull Ups Pull Ups 60 sec 8 2 Progress Chart

Triceps

Cable Rope Triceps Pushdown Cable Rope Triceps Pushdown 60 sec 8 2 Progress Chart

Chest

Dumbbell Bench Press Dumbbell Bench Press 60 sec 8 2 Progress Chart

Shoulders

Barbell Shrug Barbell Shrug 60 sec 8 2 Progress Chart

Biceps

Barbell Curl Barbell Curl 60 sec 8 2 Progress Chart

Abs

Air Bike Air Bike 60 sec 8 2 Progress Chart

Back

Barbell Deadlift Barbell Deadlift 60 sec 8 2 Progress Chart

Upper Legs

Seated Leg Curl Seated Leg Curl 60 sec 8 2 Progress Chart

Triceps

Dip Dip 60 sec 8 2 Progress Chart

Triceps

Cable Rope Triceps Pushdown Cable Rope Triceps Pushdown 60 sec 8 2 Progress Chart

Triceps

Dumbbell Standing Triceps Extension Dumbbell Standing Triceps Extension 60 sec 8 2 Progress Chart
Saturday Workout 6 (back)
Muscle Exercise Name Timer Reps Sets Track

Back

Pull Ups Pull Ups 60 sec 8 2 Progress Chart

Triceps

Dip Dip 60 sec 8 2 Progress Chart

Chest

Bench Press Machine Bench Press Machine 60 sec 8 2 Progress Chart

Shoulders

Dumbbell Shoulder Press Dumbbell Shoulder Press 60 sec 8 2 Progress Chart

Biceps

Dumbbell Alternate Bicep Curl Dumbbell Alternate Bicep Curl 60 sec 8 2 Progress Chart

Back

Hyperextensions - Back Extensions Hyperextensions - Back Extensions 60 sec 8 2 Progress Chart

Back

Chin Up Chin Up 60 sec 8 2 Progress Chart

Abs

Plank Plank 60 sec - 2 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 60 sec 8 2 Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 60 sec 8 2 Progress Chart

Back

Barbell Deadlift Barbell Deadlift 60 sec 8 2 Progress Chart
Sunday Workout 7 (shoulders)
Muscle Exercise Name Timer Reps Sets Track

Back

Pull Ups Pull Ups 60 sec 8 2 Progress Chart

Triceps

Dip Dip 60 sec 8 2 Progress Chart

Chest

Barbell Bench Press Barbell Bench Press 60 sec 8 2 Progress Chart

Shoulders

Machine Shoulder Press Machine Shoulder Press 60 sec 8 2 Progress Chart

Biceps

Dumbbell Bicep Curl Dumbbell Bicep Curl 60 sec 8 2 Progress Chart

Abs

Exercise Ball Crunch Exercise Ball Crunch 60 sec 8 2 Progress Chart

Back

Hyperextensions - Back Extensions Hyperextensions - Back Extensions 60 sec 8 2 Progress Chart

Shoulders

Dumbbell Arnold Press Dumbbell Arnold Press 60 sec 8 2 Progress Chart

Upper Legs

Barbell Squat Barbell Squat 60 sec 8 2 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 60 sec 8 2 Progress Chart