#3
Shared By : jewells2 VIP
Frequency : 4 days / week
Day Type : Day of the Week
Type : General Fitness
Difficulty : Beginner
Downloads / Views : 0 / 217

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Description

Monday legs
Muscle Exercise Name Timer Reps Sets Track

Glutes

Barbell Glute Bridge Barbell Glute Bridge 60 sec 8 3 Progress Chart

Upper Legs

Barbell Squat Barbell Squat 90 sec 3 4 Progress Chart

Upper Legs

Leg Press Leg Press 90 sec 10 3 Progress Chart

Upper Legs

Dumbbell Step Ups Dumbbell Step Ups 90 sec 12 3 Progress Chart

Upper Legs

Kettlebell One Legged Deadlift Kettlebell One Legged Deadlift 60 sec 8 3 Progress Chart

Lower Legs

Seated Calf Raise Seated Calf Raise 90 sec 15 3 Progress Chart

Cardio

Step Machine Step Machine 10 min - - Progress Chart
Tuesday chest
Muscle Exercise Name Timer Reps Sets Track

Chest

Dumbbell Incline Bench Press Dumbbell Incline Bench Press 60 sec 5 3 Progress Chart

Chest

Dumbbell Fly Dumbbell Fly 90 sec 12 3 Progress Chart

Chest

Close Hand Pushup Close Hand Pushup 60 sec 6 3 Progress Chart

Chest

Dumbbell One Arm Bench Press Dumbbell One Arm Bench Press 60 sec 8 3 Progress Chart

Chest

Cable Cross Over Cable Cross Over 90 sec 12 3 Progress Chart

Cardio

Treadmill Running Treadmill Running 15 min - - Progress Chart
Wednesday shoulders
Muscle Exercise Name Timer Reps Sets Track

Shoulders

Barbell Shoulder Press Barbell Shoulder Press 90 sec 5 4 Progress Chart

Back

Cable Straight Arm Push Down Cable Straight Arm Push Down 60 sec 10 3 Progress Chart

Shoulders

Dumbbell Front Raise Dumbbell Front Raise 60 sec 8 3 Progress Chart

Shoulders

Cable Lateral Raise Cable Lateral Raise 60 sec 8 3 Progress Chart

Shoulders

Dumbbell Shoulder Shrug Dumbbell Shoulder Shrug 60 sec 10 3 Progress Chart

Cardio

Elliptical Training Elliptical Training 15 min - - Progress Chart
Thursday back
Muscle Exercise Name Timer Reps Sets Track

Back

Barbell Deadlift Barbell Deadlift 60 sec 8 3 Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 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

Upper Legs

Kettlebell One Arm Swing Kettlebell One Arm Swing 60 sec 8 3 Progress Chart
ANY arms
Muscle Exercise Name Timer Reps Sets Track

Biceps

Barbell Curl Barbell Curl 60 sec 5 3 Progress Chart

Biceps

Dumbbell One Arm Preacher Curl Dumbbell One Arm Preacher Curl 60 sec 12 3 Progress Chart

Biceps

Barbell Body Row Barbell Body Row 60 sec 6 3 Progress Chart

Triceps

Bench Dip Bench Dip 60 sec 10 3 Progress Chart

Triceps

Cable One Arm Tricep Extension Cable One Arm Tricep Extension 60 sec 12 3 Progress Chart

Triceps

Barbell Triceps Extension Barbell Triceps Extension 60 sec 8 3 Progress Chart

Cardio

Walking Walking 15 min - - Progress Chart