make luke great again
Shared By : sakul. VIP
Frequency : 3 days / week
Day Type : Numerical
Type : General Fitness
Difficulty : Advanced
Downloads / Views : 2 / 530

Average Rating

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Description

Day 1 LEG DAY
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Squat Barbell Squat 120 sec 12 3 Progress Chart

Upper Legs

Leg Press Leg Press 120 sec 12 3 Progress Chart

Upper Legs

Dumbbell Walking Lunges Dumbbell Walking Lunges 60 sec 12 2 Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 60 sec 12 3 Progress Chart

Shoulders

Dumbbell Shoulder Press Dumbbell Shoulder Press 60 sec 12 3 Progress Chart

Shoulders

Cable Standing Deltoid Raise Cable Standing Deltoid Raise 60 sec 12 3 Progress Chart

Shoulders

Cable Internal Rotation Cable Internal Rotation 60 sec 12 1 Progress Chart

Abs

Plank Plank 60 sec - 1 Progress Chart

Cardio

Treadmill Running Treadmill Running 60 min - - Progress Chart
Day 2 Boobies
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Bench Press Barbell Bench Press 120 sec 12 7 Progress Chart

Chest

Dumbbell Fly Dumbbell Fly 60 sec 12 3 Progress Chart

Chest

Cable Cross Over Cable Cross Over 60 sec 12 3 Progress Chart

Chest

Dumbbell Bench Press Dumbbell Bench Press 60 sec 12 3 Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 60 sec 12 3 Progress Chart

Triceps

Dip Dip 60 sec 12 3 Progress Chart

Triceps

Cable Rope Triceps Pushdown Cable Rope Triceps Pushdown 60 sec 12 3 Progress Chart

Abs

Crunches Crunches 60 sec 12 1 Progress Chart

Cardio

Treadmill Running Treadmill Running 60 min - - Progress Chart
Day 3 DEADLIFT
Muscle Exercise Name Timer Reps Sets Track

Back

Barbell Deadlift Barbell Deadlift 60 sec 12 3 Progress Chart

Back

Barbell Bent Over Row Barbell Bent Over Row 60 sec 12 3 Progress Chart

Back

Pull Ups Pull Ups 60 sec 12 3 Progress Chart

Back

Cable Seated Row Cable Seated Row 60 sec 12 4 Progress Chart

Chest

Barbell Bench Press Barbell Bench Press 60 sec 5 6 Progress Chart

Biceps

Barbell Curl Barbell Curl 60 sec 12 3 Progress Chart

Biceps

Barbell Preacher Curl Barbell Preacher Curl 60 sec 12 3 Progress Chart

Abs

Knee Hip Raise On Parallel Bars Knee Hip Raise On Parallel Bars 60 sec 12 3 Progress Chart

Cardio

Treadmill Running Treadmill Running 60 min - - Progress Chart