Thor Alt

Workout Name : Thor Alt

Shared By : zyongooden

Information

Frequency : 5 days / week
Day Type : Numerical
Type : General Fitness
Difficulty : Beginner
Downloads / Views : 3 / 675

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Description

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Day 1 Legs & Calves
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Leg Extensions Leg Extensions 45 sec 20 3 Progress Chart

Upper Legs

Leg Press Leg Press 45 sec 15 3 Progress Chart

Upper Legs

Smith Machine Squat Smith Machine Squat 60 sec 10 3 Progress Chart

Upper Legs

Lying Leg Curls Lying Leg Curls 45 sec 20 3 Progress Chart

Upper Legs

Seated Leg Curl Seated Leg Curl 45 sec 15 3 Progress Chart

Lower Legs

Calf Press On Leg Press Calf Press On Leg Press 30 sec 15 3 Progress Chart

Lower Legs

Seated Calf Raise Seated Calf Raise 30 sec 15 3 Progress Chart

Lower Legs

Calf Press on Leg Slider 30 sec 15 3 Progress Chart

Abs

Ab Crunch Machine Ab Crunch Machine 30 sec 20 3 Progress Chart
Day 2 Chest & Back
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Bench Press Barbell Bench Press 45 sec 12 4 Progress Chart

Chest

Barbell Incline Bench Press Barbell Incline Bench Press 45 sec 12 3 Progress Chart

Chest

Dumbbell Fly Dumbbell Fly 45 sec 12 3 Progress Chart

Back

Wide Grip Pulldown Behind The Neck Wide Grip Pulldown Behind The Neck 45 sec 15 3 Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 45 sec 15 3 Progress Chart

Back

Seated Machine Row Seated Machine Row 45 sec 12 3 Progress Chart

Back

Cable Seated Row Cable Seated Row 45 sec 15 3 Progress Chart

Abs

Cable Rope Crunch Cable Rope Crunch 30 sec 20 3 Progress Chart
Day 3 Shoulders & Arms
Muscle Exercise Name Timer Reps Sets Track

Shoulders

Smith Machine Shoulder Press Behind the Neck Smith Machine Shoulder Press Behind the Neck 0 sec 12 3 Progress Chart

Shoulders

Barbell Front Raise Barbell Front Raise 45 sec 12 3 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 45 sec 12 3 Progress Chart

Shoulders

Leverage Shrug Leverage Shrug 45 sec 12 3 Progress Chart

Biceps

EZ Bar Curl EZ Bar Curl 0 sec 12 3 Progress Chart

Triceps

EZ Bar Triceps Extension EZ Bar Triceps Extension 45 sec 12 3 Progress Chart

Biceps

Preacher Curl Machine Preacher Curl Machine 0 sec 12 3 Progress Chart

Triceps

Dip Machine Dip Machine 45 sec 15 3 Progress Chart

Biceps

Cable Rope Hammer Curls Cable Rope Hammer Curls 0 sec 12 3 Progress Chart

Triceps

Cable Rope Triceps Pushdown Cable Rope Triceps Pushdown 45 sec 15 3 Progress Chart

Abs

Knee Hip Raise On Parallel Bars Knee Hip Raise On Parallel Bars 30 sec 25 3 Progress Chart