end of the year

Workout Name : end of the year

Shared By : DewayneFulkerson

Information

Frequency : 6 days / week
Day Type : Numerical
Type : General Fitness
Difficulty : Advanced
Downloads / Views : 0 / 152

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Description

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Day 1 full1
Muscle Exercise Name Timer Reps Sets Track

Abs

Air Bike Air Bike 60 sec 30 1 Progress Chart

Glutes

Bridge Bridge 60 sec - 1 Progress Chart

Chest

Barbell Bench Press Barbell Bench Press 60 sec 3 10 Progress Chart

Back

Pull Ups Pull Ups 60 sec 5 6 Progress Chart

Upper Legs

Barbell Squat Barbell Squat 60 sec 5 5 Progress Chart

Lower Legs

Barbell Standing Calf Raise Barbell Standing Calf Raise 60 sec 6 5 Progress Chart

Shoulders

Dumbbell Shoulder Press Dumbbell Shoulder Press 60 sec 10 3 Progress Chart

Biceps

Dumbbell Bicep Curl Dumbbell Bicep Curl 60 sec 15 2 Progress Chart

Triceps

Dip Dip 60 sec 8 2 Progress Chart

Chest

Push Up Push Up 0 sec 230 1 Progress Chart
Day 2 full2
Muscle Exercise Name Timer Reps Sets Track

Biceps

Dumbbell Hammer Curls Dumbbell Hammer Curls 60 sec 30 1 Progress Chart

Triceps

Cable Triceps Pushdown Cable Triceps Pushdown 60 sec 30 1 Progress Chart

Abs

Hanging Leg Raise Hanging Leg Raise 60 sec 3 10 Progress Chart

Glutes

Glute Kickback Glute Kickback 60 sec 8 10 Progress Chart

Chest

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

Back

Barbell Deadlift Barbell Deadlift 60 sec 6 5 Progress Chart

Upper Legs

Lying Leg Curls Lying Leg Curls 60 sec 10 3 Progress Chart

Lower Legs

Dumbbell Standing Calf Raise Dumbbell Standing Calf Raise 60 sec 10 3 Progress Chart

Shoulders

Dumbbell Arnold Press Dumbbell Arnold Press 60 sec 15 2 Progress Chart

Chest

Push Up Push Up 60 sec 150 1 Progress Chart
Day 3 full3
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Lunge Barbell Lunge 60 sec 15 2 Progress Chart

Lower Legs

Bodyweight Standing Calf Raise Bodyweight Standing Calf Raise 60 sec 15 2 Progress Chart

Chest

Push Up Push Up 60 sec 160 1 Progress Chart

Biceps

EZ Bar Curl EZ Bar Curl 60 sec 3 10 Progress Chart

Triceps

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

Abs

Crunches Crunches 60 sec 5 6 Progress Chart

Glutes

Flutter Kick Flutter Kick 60 sec 5 6 Progress Chart

Chest

Butterfly Butterfly 60 sec 6 5 Progress Chart

Back

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

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 60 sec 30 1 Progress Chart
Day 4 full4
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Leg Extensions Leg Extensions 60 sec 30 1 Progress Chart

Lower Legs

Barbell Seated Calf Raise Barbell Seated Calf Raise 60 sec 30 1 Progress Chart

Shoulders

Dumbbell Front Raise Dumbbell Front Raise 60 sec 3 10 Progress Chart

Biceps

Barbell Preacher Curl Barbell Preacher Curl 60 sec 5 6 Progress Chart

Triceps

Bench Dip Bench Dip 60 sec 5 6 Progress Chart

Abs

Plank Plank 60 sec - 5 Progress Chart

Glutes

Knee Across The Body Knee Across The Body 60 sec 6 5 Progress Chart

Chest

Barbell Decline Bench Press Barbell Decline Bench Press 60 sec 10 3 Progress Chart

Back

Chin Up Chin Up 60 sec 15 2 Progress Chart

Chest

Push Up Push Up 60 sec 170 1 Progress Chart
Day 5 full5
Muscle Exercise Name Timer Reps Sets Track

Back

Barbell Reverse Grip Bent Over Row Barbell Reverse Grip Bent Over Row 60 sec 30 1 Progress Chart

Upper Legs

Dumbbell Lunges Dumbbell Lunges 60 sec 3 10 Progress Chart

Lower Legs

One Leg Floor Calf Raise One Leg Floor Calf Raise 60 sec 3 10 Progress Chart

Shoulders

Cable Rope Face Pull Cable Rope Face Pull 60 sec 5 6 Progress Chart

Biceps

Dumbbell Concentration Curls Dumbbell Concentration Curls 60 sec 6 5 Progress Chart

Triceps

Dumbbell Tricep Kickback Dumbbell Tricep Kickback 60 sec 6 5 Progress Chart

Abs

Reverse Crunch Reverse Crunch 60 sec 10 3 Progress Chart

Glutes

Barbell Glute Bridge Barbell Glute Bridge 60 sec 10 3 Progress Chart

Chest

Bench Press Machine Bench Press Machine 60 sec 15 2 Progress Chart

Chest

Push Up Push Up 60 sec 200 1 Progress Chart
Day 6 full 6
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Wide Reverse Grip Bench Press Barbell Wide Reverse Grip Bench Press 60 sec 30 1 Progress Chart

Back

Seated Machine Row Seated Machine Row 60 sec 3 10 Progress Chart

Upper Legs

Barbell Front Squat Barbell Front Squat 60 sec 5 6 Progress Chart

Lower Legs

Ankle Circles Ankle Circles 60 sec 5 6 Progress Chart

Shoulders

Barbell Up Right Row Barbell Up Right Row 60 sec 6 5 Progress Chart

Biceps

Dumbbell Alternate Bicep Curl Dumbbell Alternate Bicep Curl 60 sec 10 3 Progress Chart

Triceps

Barbell Close Grip Bench Press Barbell Close Grip Bench Press 60 sec 10 3 Progress Chart

Abs

Dumbbell Side Bend Dumbbell Side Bend 60 sec 15 2 Progress Chart

Glutes

Single Leg Glute Bridge Single Leg Glute Bridge 60 sec 15 2 Progress Chart

Chest

Push Up Push Up 60 sec 220 1 Progress Chart
Day 8 cardio
Muscle Exercise Name Timer Reps Sets Track

Cardio

Treadmill Running Treadmill Running 60 min - - Progress Chart