Stay strong
Shared By : maurinet
Frequency : 5 days / week
Day Type : Numerical
Type : General Fitness
Difficulty : Beginner
Downloads / Views : 1 / 473

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Description

Day 1 Sunday
Muscle Exercise Name Timer Reps Sets Track

Biceps

Dumbbell Bicep Curl Dumbbell Bicep Curl 60 sec 12 3 Progress Chart

Upper Legs

Sit Squat Sit Squat 60 sec 12 3 Progress Chart

Shoulders

Dumbbell Standing Arnold Press Dumbbell Standing Arnold Press 45 sec 20 3 Progress Chart

Lower Legs

Bodyweight Standing Calf Raise Bodyweight Standing Calf Raise 60 sec 12 3 Progress Chart

Triceps

Dumbbell Standing Triceps Extension Dumbbell Standing Triceps Extension 45 sec 20 3 Progress Chart

Upper Legs

Bodyweight Lunge Bodyweight Lunge 60 sec 12 3 Progress Chart

Shoulders

Band Upright Row Band Upright Row 45 sec 20 3 Progress Chart

Chest

Push Up Push Up 45 sec 20 3 Progress Chart
Day 2 Monday
Muscle Exercise Name Timer Reps Sets Track

Biceps

Dumbbell Bicep Curl Dumbbell Bicep Curl 60 sec 12 3 Progress Chart

Upper Legs

Sit Squat Sit Squat 60 sec 12 3 Progress Chart

Shoulders

Dumbbell Standing Arnold Press Dumbbell Standing Arnold Press 45 sec 20 3 Progress Chart

Lower Legs

Bodyweight Standing Calf Raise Bodyweight Standing Calf Raise 60 sec 12 3 Progress Chart

Triceps

Dumbbell Standing Triceps Extension Dumbbell Standing Triceps Extension 60 sec 12 3 Progress Chart

Upper Legs

Bodyweight Lunge Bodyweight Lunge 60 sec 12 3 Progress Chart

Shoulders

Band Upright Row Band Upright Row 45 sec 20 3 Progress Chart

Chest

Push Up Push Up 45 sec 20 3 Progress Chart
Day 4 Wednesday
Muscle Exercise Name Timer Reps Sets Track

Biceps

Dumbbell Bicep Curl Dumbbell Bicep Curl 60 sec 12 3 Progress Chart

Upper Legs

Sit Squat Sit Squat 60 sec 12 3 Progress Chart

Shoulders

Dumbbell Standing Arnold Press Dumbbell Standing Arnold Press 45 sec 20 3 Progress Chart

Lower Legs

Bodyweight Standing Calf Raise Bodyweight Standing Calf Raise 60 sec 12 3 Progress Chart

Triceps

Dumbbell Standing Triceps Extension Dumbbell Standing Triceps Extension 60 sec 12 3 Progress Chart

Upper Legs

Bodyweight Lunge Bodyweight Lunge 60 sec 12 3 Progress Chart

Shoulders

Band Upright Row Band Upright Row 45 sec 20 3 Progress Chart

Chest

Push Up Push Up 45 sec 20 3 Progress Chart
Day 5 Thursday
Muscle Exercise Name Timer Reps Sets Track

Biceps

Dumbbell Bicep Curl Dumbbell Bicep Curl 60 sec 12 3 Progress Chart

Upper Legs

Sit Squat Sit Squat 60 sec 12 3 Progress Chart

Shoulders

Dumbbell Standing Arnold Press Dumbbell Standing Arnold Press 45 sec 20 3 Progress Chart

Lower Legs

Bodyweight Standing Calf Raise Bodyweight Standing Calf Raise 60 sec 12 3 Progress Chart

Triceps

Dumbbell Standing Triceps Extension Dumbbell Standing Triceps Extension 60 sec 12 3 Progress Chart

Upper Legs

Bodyweight Lunge Bodyweight Lunge 60 sec 12 3 Progress Chart

Shoulders

Band Upright Row Band Upright Row 45 sec 20 3 Progress Chart

Chest

Push Up Push Up 45 sec 20 3 Progress Chart
Day 7 Saturday
Muscle Exercise Name Timer Reps Sets Track

Biceps

Dumbbell Bicep Curl Dumbbell Bicep Curl 60 sec 12 3 Progress Chart

Upper Legs

Sit Squat Sit Squat 60 sec 12 3 Progress Chart

Shoulders

Dumbbell Standing Arnold Press Dumbbell Standing Arnold Press 45 sec 20 3 Progress Chart

Lower Legs

Bodyweight Standing Calf Raise Bodyweight Standing Calf Raise 60 sec 12 3 Progress Chart

Triceps

Dumbbell Standing Triceps Extension Dumbbell Standing Triceps Extension 60 sec 12 3 Progress Chart

Upper Legs

Bodyweight Lunge Bodyweight Lunge 60 sec 12 3 Progress Chart

Chest

Band Cross Over Band Cross Over 45 sec 20 3 Progress Chart

Shoulders

Band Upright Row Band Upright Row 45 sec 20 3 Progress Chart

Chest

Push Up Push Up 45 sec 20 3 Progress Chart