Arnie lvl 1

Workout Name : Arnie lvl 1

Shared By : geerten

Information

Frequency : 3 days / week
Day Type : Numerical
Type : General Fitness
Difficulty : Beginner
Downloads / Views : 2 / 518

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Description

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Day 1 Chest and back
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Bench Press Barbell Bench Press 60 sec 15 4 Progress Chart

Chest

Barbell Incline Bench Press Barbell Incline Bench Press 60 sec 15 4 Progress Chart

Chest

Dumbbell Straight Arm Pullover Dumbbell Straight Arm Pullover 60 sec 15 4 Progress Chart

Back

Pull Ups Pull Ups 60 sec 5 10 Progress Chart

Back

Barbell Bent Over Row Barbell Bent Over Row 60 sec 15 4 Progress Chart

Back

Barbell Deadlift Barbell Deadlift 60 sec 10 3 Progress Chart

Abs

Crunches Crunches 60 sec 25 5 Progress Chart
Day 2 Shoulders and arms
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Clean Barbell Clean 60 sec 15 4 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 60 sec 15 4 Progress Chart

Shoulders

heavy upright row 60 sec 10 3 Progress Chart

Shoulders

Barbell Push Press Barbell Push Press 60 sec 6 3 Progress Chart

Biceps

Barbell Curl Barbell Curl 60 sec 15 4 Progress Chart

Biceps

Dumbbell Seated Curl Dumbbell Seated Curl 60 sec 15 4 Progress Chart

Triceps

Barbell Close Grip Bench Press Barbell Close Grip Bench Press 60 sec 15 4 Progress Chart

Triceps

Dumbbell Standing One Arm Triceps Extension Dumbbell Standing One Arm Triceps Extension 60 sec 15 4 Progress Chart

Forearms

Barbell Palms Up Wrist Curl Over A Bench Barbell Palms Up Wrist Curl Over A Bench 0 sec 15 4 Progress Chart

Forearms

Barbell Palms Down Wrist Curl Over A Bench Barbell Palms Down Wrist Curl Over A Bench 60 sec 15 4 Progress Chart

Abs

Reverse Crunch Reverse Crunch 60 sec 25 5 Progress Chart
Day 3 Legs
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Squat Barbell Squat 60 sec 15 4 Progress Chart

Upper Legs

Dumbbell Lunges Dumbbell Lunges 60 sec 15 4 Progress Chart

Upper Legs

Seated Leg Curl Seated Leg Curl 60 sec 15 4 Progress Chart

Lower Legs

Standing Calf Raises Standing Calf Raises 60 sec 15 5 Progress Chart

Upper Legs

Barbell Stiff-Legged Deadlift Barbell Stiff-Legged Deadlift 60 sec 10 3 Progress Chart

Back

Barbell Good Morning Barbell Good Morning 60 sec 10 3 Progress Chart

Abs

Crunches Crunches 60 sec 25 5 Progress Chart