women gym4d. @home1d. GameWorkout1d.
Shared By : housezr VIP
Frequency : 7 days / week
Day Type : Day of the Week
Type : General Fitness
Difficulty : Beginner
Downloads / Views : 1 / 284

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Description

Monday Ch Tc Bc 7ex 2cdo
Muscle Exercise Name Timer Reps Sets Track

Cardio

Treadmill Running Treadmill Running 15 min - - Progress Chart

Chest

Barbell Bench Press Barbell Bench Press 60 sec 15 3 Progress Chart

Triceps

Cable Rope Triceps Pushdown Cable Rope Triceps Pushdown 60 sec 15 3 Progress Chart

Biceps

EZ Bar Curl EZ Bar Curl 60 sec 15 3 Progress Chart

Triceps

EZ Bar Triceps Extension EZ Bar Triceps Extension 60 sec 10 3 Progress Chart

Chest

Machine Fly Machine Fly 60 sec 15 3 Progress Chart

Triceps

Dumbbell Standing Triceps Extension Dumbbell Standing Triceps Extension 60 sec 15 3 Progress Chart

Biceps

Dumbbell Alternate Bicep Curl Dumbbell Alternate Bicep Curl 60 sec 15 3 Progress Chart

Cardio

Elliptical Training Elliptical Training 45 min - - Progress Chart
Tuesday Rest #game workout
Muscle Exercise Name Timer Reps Sets Track

Cardio

Nintendo switch fitness boxing game 60 sec - - Progress Chart
Wednesday Back UpperLeg 8ex 2cdo
Muscle Exercise Name Timer Reps Sets Track

Cardio

Treadmill Running Treadmill Running 15 min - - Progress Chart

Upper Legs

Barbell Squat Barbell Squat 60 sec 15 3 Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 60 sec 10 3 Progress Chart

Back

Barbell Deadlift Barbell Deadlift 60 sec 15 3 Progress Chart

Back

Barbell Bent Over Row Barbell Bent Over Row 60 sec 10 3 Progress Chart

Upper Legs

Dumbbell Lunges Dumbbell Lunges 60 sec 8 3 Progress Chart

Upper Legs

Thigh Abductor Thigh Abductor 60 sec 15 2 Progress Chart

Upper Legs

Thigh Adductor Thigh Adductor 60 sec 15 2 Progress Chart

Upper Legs

Leg Press Leg Press 60 sec 10 3 Progress Chart

Cardio

Elliptical Training Elliptical Training 45 min - - Progress Chart
Thursday Ab Gut Tc 10ex 2cdo
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 60 sec 10 3 Progress Chart

Glutes

Hip Adduction Hip Adduction 60 sec 15 3 Progress Chart

Triceps

Cable Rope Triceps Pushdown Cable Rope Triceps Pushdown 60 sec 10 3 Progress Chart

Abs

Crunches Crunches 60 sec 15 3 Progress Chart

Glutes

Glute Kickback Glute Kickback 60 sec 15 3 Progress Chart

Triceps

Dumbbell Seated Triceps Press Dumbbell Seated Triceps Press 60 sec 15 3 Progress Chart

Abs

Oblique Crunches Oblique Crunches 60 sec 15 3 Progress Chart

Glutes

Barbell Glute Bridge Barbell Glute Bridge 60 sec 15 3 Progress Chart

Abs

Plank Plank 60 sec - 3 Progress Chart

Triceps

Dumbbell Tricep Kickback Dumbbell Tricep Kickback 60 sec 10 3 Progress Chart

Cardio

Elliptical Training Elliptical Training 45 min - - Progress Chart
Friday @home Yoga HIIT
Muscle Exercise Name Timer Reps Sets Track

Cardio

Yoga Yoga 30 min - - Progress Chart

Cardio

legs gut cadio program 20 sec - - Progress Chart

Cardio

HIIT cadio program 30 sec - - Progress Chart
Saturday Rest #game workout
Muscle Exercise Name Timer Reps Sets Track

Cardio

Nintendo switch fitness boxing game 60 sec - - Progress Chart
Sunday Ab Cal Gut 9ex 2cdo
Muscle Exercise Name Timer Reps Sets Track

Cardio

Treadmill Running Treadmill Running 15 min - - Progress Chart

Abs

Cable Crunch Cable Crunch 60 sec 12 3 Progress Chart

Lower Legs

Calf Press On Leg Press Calf Press On Leg Press 60 sec 12 2 Progress Chart

Abs

Ab Crunch Machine Ab Crunch Machine 60 sec 12 3 Progress Chart

Lower Legs

Dumbbell Standing Calf Raise Dumbbell Standing Calf Raise 60 sec 12 2 Progress Chart

Abs

Knee Hip Raise On Parallel Bars Knee Hip Raise On Parallel Bars 60 sec 10 3 Progress Chart

Glutes

Bridge Bridge 60 sec - 3 Progress Chart

Glutes

Glute Kickback Glute Kickback 60 sec 10 3 Progress Chart

Abs

Oblique Crunches Oblique Crunches 60 sec 10 3 Progress Chart

Glutes

Flutter Kick Flutter Kick 60 sec 10 3 Progress Chart

Cardio

Elliptical Training Elliptical Training 60 min - - Progress Chart