Co-op Gainz

Workout Name : Co-op Gainz

Shared By : JedediahLeavell

Information

Frequency : 7 days / week
Day Type : Numerical
Type : Cutting
Difficulty : Beginner
Downloads / Views : 0 / 248

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Description

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Day 1 Chest, Shoulders, and Triceps
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Bench Press Barbell Bench Press 60 sec 12 3 Progress Chart

Chest

Dumbbell Decline Press Dumbbell Decline Press 60 sec 12 3 Progress Chart

Triceps

Dip Machine Dip Machine 60 sec 12 3 Progress Chart

Shoulders

Machine Reverse Flyes Machine Reverse Flyes 60 sec 12 3 Progress Chart

Shoulders

Dumbbell Arnold Press Dumbbell Arnold Press 60 sec 12 3 Progress Chart

Shoulders

Barbell Shoulder Press Barbell Shoulder Press 60 sec 12 3 Progress Chart

Triceps

Cable Standing Triceps Extension Cable Standing Triceps Extension 60 sec 12 3 Progress Chart
Day 2 Abs
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Smith Machine Squat Smith Machine Squat 60 sec 8 3 Progress Chart

Back

Barbell Deadlift Barbell Deadlift 60 sec 8 3 Progress Chart

Abs

Parallel Bar Leg Raise Parallel Bar Leg Raise 60 sec 8 3 Progress Chart

Abs

Decline Crunch Decline Crunch 60 sec 8 3 Progress Chart

Abs

Ab Crunch Machine Ab Crunch Machine 60 sec 8 3 Progress Chart

Cardio

Treadmill Running Treadmill Running 60 min - - Progress Chart
Day 3 Legs
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Leg Press Leg Press 60 sec 8 3 Progress Chart

Lower Legs

Calf Press On Leg Press Calf Press On Leg Press 60 sec 8 3 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 60 sec 8 3 Progress Chart

Upper Legs

Seated Leg Curl Seated Leg Curl 60 sec 8 3 Progress Chart

Shoulders

Dumbbell Shoulder Shrug Dumbbell Shoulder Shrug 60 sec 8 3 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 60 sec 8 3 Progress Chart

Lower Legs

Standing Calf Raises Standing Calf Raises 60 sec 8 3 Progress Chart

Cardio

Treadmill Running Treadmill Running 60 min - - Progress Chart
Day 4 Back, Biceps, and Forearms
Muscle Exercise Name Timer Reps Sets Track

Back

Pull Ups Pull Ups 60 sec 8 3 Progress Chart

Back

Cable Seated Row Cable Seated Row 60 sec 8 3 Progress Chart

Biceps

Barbell Preacher Curl Barbell Preacher Curl 60 sec 8 3 Progress Chart

Biceps

Dumbbell Alternate Hammer Curl Dumbbell Alternate Hammer Curl 60 sec 8 3 Progress Chart

Forearms

Barbell Reverse Preacher Curls Barbell Reverse Preacher Curls 60 sec 8 3 Progress Chart

Forearms

Barbell Reverse Curl Barbell Reverse Curl 60 sec 8 3 Progress Chart

Biceps

Dumbbell Bicep Curl Dumbbell Bicep Curl 60 sec 8 3 Progress Chart
Day 5 Cardio
Muscle Exercise Name Timer Reps Sets Track

Cardio

Running Running 60 min - - Progress Chart