Jetts Aspley 6 week challenge

Workout Name : Jetts Aspley 6 week challenge

Shared By : eltombrae

Information

Frequency : 5 days / week
Day Type : Numerical
Type : General Fitness
Difficulty : Beginner
Downloads / Views : 1 / 376

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Day 1 Workout 1: Total body toning
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Leg Press Leg Press 30 sec 10 3 Progress Chart

Shoulders

Barbell Shoulder Press Barbell Shoulder Press 30 sec 10 3 Progress Chart

Chest

Dumbbell Bench Press Dumbbell Bench Press 30 sec 10 3 Progress Chart

Upper Legs

Dumbbell Walking Lunges Dumbbell Walking Lunges 30 sec 10 3 Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 30 sec 10 3 Progress Chart

Abs

Plank Plank 30 sec - 3 Progress Chart
Day 2 Workout 2: Lower body toning
Muscle Exercise Name Timer Reps Sets Track

Back

Dumbbell Deadlift Dumbbell Deadlift 30 sec 10 3 Progress Chart

Shoulders

Band Lateral Raises Band Lateral Raises 30 sec 10 3 Progress Chart

Upper Legs

Leg Press Machine With One Leg Leg Press Machine With One Leg 30 sec 10 3 Progress Chart

Glutes

Barbell Hip Thrust Barbell Hip Thrust 30 sec 10 3 Progress Chart

Upper Legs

Seated Leg Curl Seated Leg Curl 30 sec 10 3 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 30 sec 10 3 Progress Chart
Day 3 Workout 3: Upper body toning
Muscle Exercise Name Timer Reps Sets Track

Shoulders

Barbell Push Press Barbell Push Press 30 sec 10 3 Progress Chart

Chest

Dumbbell Bench Press Dumbbell Bench Press 30 sec 10 3 Progress Chart

Triceps

Bench Dip Bench Dip 30 sec 10 3 Progress Chart

Back

Machine Assisted Pull Up Machine Assisted Pull Up 30 sec 10 3 Progress Chart

Back

Cable Seated Row Cable Seated Row 30 sec 10 3 Progress Chart

Shoulders

Dumbbell Arnold Press Dumbbell Arnold Press 30 sec 10 3 Progress Chart

Abs

Knee Hip Raise On Parallel Bars Knee Hip Raise On Parallel Bars 30 sec 10 3 Progress Chart
Day 4 Workout 4: Cardio circuit
Muscle Exercise Name Timer Reps Sets Track

Shoulders

Barbell Push Press Barbell Push Press 60 sec 10 4 Progress Chart

Upper Legs

Freehand Jump Squat Freehand Jump Squat 60 sec 10 4 Progress Chart

Back

Medicine Ball Overhead Slam Medicine Ball Overhead Slam 60 sec 10 4 Progress Chart

Abs

Plank Plank 60 sec - 4 Progress Chart

Upper Legs

Box Jump Multiple Response Box Jump Multiple Response 60 sec 10 4 Progress Chart

Shoulders

Barbell Standing Military Press Barbell Standing Military Press 60 sec 10 4 Progress Chart

Abs

Toe Touchers Toe Touchers 60 sec 10 4 Progress Chart
Day 5 Workout 5: HIIT
Muscle Exercise Name Timer Reps Sets Track

Cardio

Rowing Rowing 3 min - - Progress Chart

Cardio

Stationary Bike Stationary Bike 30 min - - Progress Chart