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Shared By : gsjj82 VIP
Frequency : 7 days / week
Day Type : Day of the Week
Type : General Fitness
Difficulty : Beginner
Downloads / Views : 0 / 331

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Description

Monday Arms
Muscle Exercise Name Timer Reps Sets Track

Biceps

Dumbbell Alternate Hammer Curl Dumbbell Alternate Hammer Curl 30 sec 10 3 Progress Chart

Biceps

Dumbbell Incline Curl Dumbbell Incline Curl 30 sec 10 3 Progress Chart

Biceps

Cable Standing Biceps Curl Cable Standing Biceps Curl 30 sec 10 3 Progress Chart

Triceps

Cable Triceps Pushdown Cable Triceps Pushdown 30 sec 10 3 Progress Chart

Triceps

Dumbbell Tricep Kickback Dumbbell Tricep Kickback 30 sec 10 3 Progress Chart

Triceps

Dumbbell Seated Triceps Press Dumbbell Seated Triceps Press 30 sec 10 3 Progress Chart
Monday Chest
Muscle Exercise Name Timer Reps Sets Track

Chest

Dumbbell Bench Press Dumbbell Bench Press 30 sec 10 3 Progress Chart

Chest

Bench Press Machine Bench Press Machine 30 sec 10 3 Progress Chart

Chest

Dumbbell Incline Bench Press Dumbbell Incline Bench Press 30 sec 10 3 Progress Chart

Chest

Machine Incline Chest Press Machine Incline Chest Press 30 sec 10 3 Progress Chart
Saturday Back & Shoulders
Muscle Exercise Name Timer Reps Sets Track

Back

Dumbbell One Arm Row Dumbbell One Arm Row 30 sec 10 3 Progress Chart

Back

Dumbbell Deadlift Dumbbell Deadlift 30 sec 10 3 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 30 sec 10 3 Progress Chart

Shoulders

Dumbbell Shoulder Press Dumbbell Shoulder Press 30 sec 10 3 Progress Chart

Shoulders

Dumbbell Shoulder Shrug Dumbbell Shoulder Shrug 30 sec 10 3 Progress Chart

Shoulders

Dumbbell Standing Alternate Front Raises Dumbbell Standing Alternate Front Raises 30 sec 10 3 Progress Chart
Saturday Back & Shoulders II
Muscle Exercise Name Timer Reps Sets Track

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 30 sec 10 3 Progress Chart

Back

Close Grip Front Lat Pulldown Close Grip Front Lat Pulldown 30 sec 10 3 Progress Chart

Back

Reverse Grip Lat Pull Down Reverse Grip Lat Pull Down 30 sec 10 3 Progress Chart

Back

Close Grip Reverse Lat Pull Down Close Grip Reverse Lat Pull Down 30 sec 10 3 Progress Chart

Back

Cable Seated Row Cable Seated Row 30 sec 10 3 Progress Chart

Shoulders

Machine Shoulder Press Machine Shoulder Press 30 sec 10 3 Progress Chart
Saturday Legs
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Leg Press Leg Press 30 sec 10 3 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 30 sec 10 3 Progress Chart

Upper Legs

Lying Leg Curls Lying Leg Curls 30 sec 10 3 Progress Chart

Upper Legs

Dumbbell Squat Dumbbell Squat 30 sec 10 3 Progress Chart

Upper Legs

Dumbbell Step Ups Dumbbell Step Ups 30 sec 10 3 Progress Chart

Lower Legs

Calf Press On Leg Press Calf Press On Leg Press 30 sec 10 3 Progress Chart