Trial Workout
Shared By : CristineEnglis
Frequency : 6 days / week
Day Type : Day of the Week
Type : General Fitness
Difficulty : Intermediate
Downloads / Views : 6 / 389

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Description

Monday Chest and Abs
Muscle Exercise Name Timer Reps Sets Track

Chest

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

Chest

Barbell Wide Grip Bench Press Barbell Wide Grip Bench Press 60 sec 8 3 Progress Chart

Chest

Barbell Incline Bench Press Barbell Incline Bench Press 60 sec 8 3 Progress Chart

Chest

Dumbbell Fly Dumbbell Fly 60 sec 8 3 Progress Chart

Abs

Plank Plank 60 sec - 3 Progress Chart

Abs

Side Bridge Side Bridge 60 sec - 3 Progress Chart

Abs

Sit Up Sit Up 60 sec 8 3 Progress Chart
Tuesday Shoulders and Abs
Muscle Exercise Name Timer Reps Sets Track

Shoulders

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

Shoulders

Barbell Shrug Barbell Shrug 60 sec 8 3 Progress Chart

Shoulders

Barbell Up Right Row Barbell Up Right Row 60 sec 8 3 Progress Chart

Shoulders

Barbell Standing Military Press Barbell Standing Military Press 60 sec 8 3 Progress Chart

Abs

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

Abs

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

Abs

Weight Plate Russian Twist Weight Plate Russian Twist 60 sec 8 3 Progress Chart
Wednesday Leg and Abs
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Squat Barbell Squat 60 sec 8 3 Progress Chart

Upper Legs

Leg Press Leg Press 60 sec 8 3 Progress Chart

Upper Legs

Barbell Stiff-Legged Deadlift Barbell Stiff-Legged Deadlift 60 sec 8 3 Progress Chart

Upper Legs

Kettlebell Goblet Squat Kettlebell Goblet Squat 60 sec 8 3 Progress Chart

Upper Legs

Kettlebell Pistol Squat Kettlebell Pistol Squat 60 sec 8 3 Progress Chart

Abs

Plank Plank 60 sec - 3 Progress Chart

Abs

Side Bridge Side Bridge 60 sec - 3 Progress Chart

Abs

Sit Up Sit Up 60 sec 8 3 Progress Chart
Thursday Biceps, Triceps, Forearms and Abs
Muscle Exercise Name Timer Reps Sets Track

Biceps

Barbell Preacher Curl Barbell Preacher Curl 60 sec 8 3 Progress Chart

Triceps

Dip Dip 60 sec 8 3 Progress Chart

Triceps

Cable Rope Triceps Pushdown Cable Rope Triceps Pushdown 60 sec 8 3 Progress Chart

Triceps

Barbell Close Grip Bench Press Barbell Close Grip Bench Press 60 sec 8 3 Progress Chart

Triceps

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

Abs

Air Bike Air Bike 60 sec 8 3 Progress Chart

Abs

Oblique Crunches Oblique Crunches 60 sec 8 3 Progress Chart

Abs

Reverse Crunch Reverse Crunch 60 sec 8 3 Progress Chart
Friday Back and Abs
Muscle Exercise Name Timer Reps Sets Track

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 60 sec 8 3 Progress Chart

Back

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

Back

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

Back

Pull Ups Pull Ups 60 sec 8 3 Progress Chart

Back

Hyperextensions - Back Extensions Hyperextensions - Back Extensions 60 sec 8 3 Progress Chart

Back

Close Grip Front Lat Pulldown Close Grip Front Lat Pulldown 60 sec 8 3 Progress Chart

Back

Barbell Good Morning Barbell Good Morning 60 sec 8 3 Progress Chart

Abs

Plank Plank 60 sec - 3 Progress Chart

Abs

Leg Pull In Leg Pull In 60 sec 8 3 Progress Chart
Saturday MAX and Sprints
Muscle Exercise Name Timer Reps Sets Track

Chest

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

Back

Barbell Deadlift Barbell Deadlift 60 sec 8 3 Progress Chart

Abs

Plank Plank 60 sec - 3 Progress Chart

Cardio

Running Running 60 min - - Progress Chart

Upper Legs

Barbell Full Squat Barbell Full Squat 60 sec 8 3 Progress Chart
Sunday Rest