My Workout Routine
Shared By : antonio.raimundo.30
Frequency : 4 days / week
Day Type : Numerical
Type : General Fitness
Difficulty : Beginner
Downloads / Views : 1 / 669

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Description

Day 1 1. Legs
Muscle Exercise Name Timer Reps Sets Track

Cardio

Treadmill Running Treadmill Running 15 min - - Progress Chart

Lower Legs

Calf Press On Leg Press Calf Press On Leg Press 15 sec 12 3 Progress Chart

Lower Legs

Calf Press on Leg Press Machine Calf Press on Leg Press Machine 15 sec 12 3 Progress Chart

Upper Legs

Leg Press Leg Press 15 sec 12 3 Progress Chart

Glutes

One Leg 45 Degree Leg Press One Leg 45 Degree Leg Press 15 sec 12 3 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 15 sec 12 3 Progress Chart
Day 2 2. Back & Shoulders
Muscle Exercise Name Timer Reps Sets Track

Cardio

Treadmill Running Treadmill Running 15 min - - Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 15 sec 12 3 Progress Chart

Back

Wide Grip Pulldown Behind The Neck Wide Grip Pulldown Behind The Neck 15 sec 12 3 Progress Chart

Back

Close Grip Front Lat Pulldown Close Grip Front Lat Pulldown 15 sec 12 3 Progress Chart

Back

Dumbbell One Arm Row Dumbbell One Arm Row 15 sec 12 4 Progress Chart

Shoulders

Dumbbell Shoulder Press Dumbbell Shoulder Press 15 sec 12 3 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 15 sec 12 3 Progress Chart

Shoulders

Dumbbell Front Two Raise Dumbbell Front Two Raise 15 sec 12 3 Progress Chart

Shoulders

Dumbbell Shoulder Shrug Dumbbell Shoulder Shrug 15 sec 12 3 Progress Chart
Day 3 3. Abs & Chest
Muscle Exercise Name Timer Reps Sets Track

Cardio

Treadmill Running Treadmill Running 15 min - - Progress Chart

Abs

Knee Hip Raise On Parallel Bars Knee Hip Raise On Parallel Bars 15 sec 12 3 Progress Chart

Abs

Weighted Crunches Weighted Crunches 15 sec 12 3 Progress Chart

Abs

Weighted Side Touches Weighted Side Touches 15 sec 12 3 Progress Chart

Chest

Machine Incline Chest Press Machine Incline Chest Press 15 sec 12 3 Progress Chart

Chest

Butterfly Butterfly 15 sec 12 3 Progress Chart

Chest

Bench Pushups Bench Pushups 15 sec 12 3 Progress Chart
Day 4 4. Arms
Muscle Exercise Name Timer Reps Sets Track

Cardio

Treadmill Running Treadmill Running 15 min - - Progress Chart

Triceps

Dip Machine Dip Machine 15 sec 12 3 Progress Chart

Triceps

Cable Rope Overhead Triceps Extension Cable Rope Overhead Triceps Extension 15 sec 12 3 Progress Chart

Triceps

Cable Rope Triceps Pushdown Cable Rope Triceps Pushdown 15 sec 12 3 Progress Chart

Biceps

Preacher Curl Machine Preacher Curl Machine 15 sec 12 3 Progress Chart

Biceps

Dumbbell Alternate Hammer Curl Dumbbell Alternate Hammer Curl 15 sec 12 3 Progress Chart

Forearms

Dumbbell Palms Up Wrist Curl Over A Bench Dumbbell Palms Up Wrist Curl Over A Bench 15 sec 12 3 Progress Chart

Forearms

Dumbbell Palms Down Wrist Curl Over A Bench Dumbbell Palms Down Wrist Curl Over A Bench 15 sec 12 3 Progress Chart