March & April

Workout Name : March & April

Shared By : hamidat

Information

Frequency : 6 days / week
Day Type : Numerical
Type : General Fitness
Difficulty : Intermediate
Downloads / Views : 1 / 476

Average Rating

0

Based upon 0 vote(s)

 

Description

Share
Day 1 Legs
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Leg Extensions Leg Extensions 45 sec 10 3 Progress Chart

Abs

Dumbbell Step Ups Dumbbell Step Ups 45 sec 10 3 Progress Chart

Upper Legs

Smith Machine Front Squat Smith Machine Front Squat 45 sec 10 3 Progress Chart

Upper Legs

Leg Press Machine Leg Press Machine 45 sec 10 3 Progress Chart

Abs

Seated Calf Raise Seated Calf Raise 45 sec 10 3 Progress Chart

Upper Legs

Hack Squat Hack Squat 45 sec 10 3 Progress Chart

Abs

Calf Press On Leg Press Calf Press On Leg Press 45 sec 10 3 Progress Chart
Day 2 Chest Day
Muscle Exercise Name Timer Reps Sets Track

Chest

Dumbbell Incline Bench Press Dumbbell Incline Bench Press 45 sec 10 3 Progress Chart

Chest

Bench Pushups Bench Pushups 45 sec 10 3 Progress Chart

Abs

Cable Inner Chest Press Cable Inner Chest Press 45 sec 10 3 Progress Chart

Chest

Leverage Decline Chest Press Leverage Decline Chest Press 45 sec 10 3 Progress Chart

Triceps

Dip Dip 45 sec 10 3 Progress Chart

Chest

pullover machine 45 sec 10 3 Progress Chart

Chest

Barbell Bench Press Barbell Bench Press 45 sec 10 3 Progress Chart
Day 3 Back Day
Muscle Exercise Name Timer Reps Sets Track

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 45 sec 10 3 Progress Chart

Back

Close Grip Front Lat Pulldown Close Grip Front Lat Pulldown 45 sec 10 3 Progress Chart

Back

Barbell Deadlift Barbell Deadlift 45 sec 10 3 Progress Chart

Back

Dumbbell One Arm Row Dumbbell One Arm Row 45 sec 10 3 Progress Chart

Back

Leverage Machine Iso Row Leverage Machine Iso Row 45 sec 10 3 Progress Chart

Back

Machine Assisted Pull Up Machine Assisted Pull Up 45 sec 10 3 Progress Chart

Back

Hyperextensions - Back Extensions Hyperextensions - Back Extensions 45 sec 10 3 Progress Chart
Day 4 Cardio & Abs
Muscle Exercise Name Timer Reps Sets Track

Cardio

Treadmill Running Treadmill Running 45 min - - Progress Chart

Cardio

warm up 45 sec - 3 Progress Chart

Abs

Parallel Bar Leg Raise Parallel Bar Leg Raise 45 sec 10 3 Progress Chart

Abs

Dumbbell Two Arm Side Bend Dumbbell Two Arm Side Bend 45 sec 10 3 Progress Chart

Abs

Decline Crunch Decline Crunch 45 sec 10 3 Progress Chart

Abs

Decline Bench Weighted Twist Decline Bench Weighted Twist 45 sec 10 3 Progress Chart

Abs

Alternate Heel Touchers Alternate Heel Touchers 45 sec 10 3 Progress Chart

Abs

Sit Up Sit Up 45 sec 10 3 Progress Chart

Abs

Plank Plank 45 sec - 3 Progress Chart

Cardio

Recumbent Bike Recumbent Bike 45 min - - Progress Chart
Day 5 Arms Day
Muscle Exercise Name Timer Reps Sets Track

Biceps

EZ Bar Curl EZ Bar Curl 45 sec 10 3 Progress Chart

Triceps

Bench Dip Bench Dip 45 sec 10 3 Progress Chart

Biceps

Dumbbell Alternate Bicep Curl Dumbbell Alternate Bicep Curl 45 sec 10 3 Progress Chart

Triceps

Cable Reverse Grip Triceps Pushdown Cable Reverse Grip Triceps Pushdown 45 sec 10 3 Progress Chart

Biceps

Cable Lying Bicep Curl Cable Lying Bicep Curl 45 sec 10 3 Progress Chart

Triceps

Dumbbell Seated Triceps Press Dumbbell Seated Triceps Press 45 sec 10 3 Progress Chart

Biceps

Preacher Curl Machine Preacher Curl Machine 45 sec 10 3 Progress Chart

Triceps

Machine Triceps Extension Machine Triceps Extension 45 sec 10 3 Progress Chart
Day 6 Shoulders Day
Muscle Exercise Name Timer Reps Sets Track

Shoulders

Smith Machine Overhead Shoulder Press Smith Machine Overhead Shoulder Press 45 sec 10 3 Progress Chart

Shoulders

Shoulder Raise Machine Shoulder Raise Machine 45 sec 10 3 Progress Chart

Shoulders

Cable Incline Pullover Cable Incline Pullover 45 sec 10 3 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 45 sec 10 3 Progress Chart

Shoulders

Barbell Up Right Row Barbell Up Right Row 45 sec 10 3 Progress Chart

Shoulders

Back Barbell Rise up 45 sec 10 3 Progress Chart

Shoulders

Barbell Shrugs Behind The Back Barbell Shrugs Behind The Back 45 sec 10 3 Progress Chart