WURK IT

Workout Name : WURK IT

Shared By : dustinhawk

Information

Frequency : 5 days / week
Day Type : Day of the Week
Type : General Fitness
Difficulty : Beginner
Downloads / Views : 1 / 312

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Description

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Monday Chest, Tri, Shoulder
Muscle Exercise Name Timer Reps Sets Track

Chest

Dumbbell Bench Press Dumbbell Bench Press 60 sec 8 3 Progress Chart

Chest

Dumbbell Fly Dumbbell Fly 60 sec 8 3 Progress Chart

Shoulders

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

Shoulders

Cable Up Right Row Cable Up Right Row 60 sec 8 3 Progress Chart

Triceps

Cable Rope Triceps Pushdown Cable Rope Triceps Pushdown 60 sec 8 3 Progress Chart

Triceps

EZ Bar Triceps Extension EZ Bar Triceps Extension 60 sec 8 3 Progress Chart

Abs

Plank Plank 60 sec - 3 Progress Chart
Tuesday Bis and Back
Muscle Exercise Name Timer Reps Sets Track

Biceps

Dumbbell Alternate Hammer Curl Dumbbell Alternate Hammer Curl 60 sec 10 3 Progress Chart

Biceps

EZ Bar Curl EZ Bar Curl 60 sec 10 3 Progress Chart

Forearms

Barbell EZ Bar Reverse Grip Curl Barbell EZ Bar Reverse Grip Curl 60 sec 10 3 Progress Chart

Back

Dumbbell Bent Over Row Dumbbell Bent Over Row 60 sec 12 3 Progress Chart

Back

Cable Seated Row Cable Seated Row 60 sec 10 3 Progress Chart

Back

Barbell Romanian Deadlift Barbell Romanian Deadlift 60 sec 12 3 Progress Chart

Abs

Torso Rotation Torso Rotation 60 sec 8 3 Progress Chart
Wednesday Leg Day
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

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

Lower Legs

Smith Machine Reverse Calf Raises Smith Machine Reverse Calf Raises 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

Upper Legs

Dumbbell Lunges Dumbbell Lunges 60 sec 8 3 Progress Chart

Glutes

Glute Kickback Glute Kickback 60 sec 8 3 Progress Chart

Cardio

Step Machine Step Machine 10 min - - Progress Chart
Thursday Chest, Tri, Shoulders 2
Muscle Exercise Name Timer Reps Sets Track

Chest

Smith Machine Bench Press Smith Machine Bench Press 60 sec 8 2 Progress Chart

Chest

Smith Machine Incline Bench Press Smith Machine Incline Bench Press 60 sec 8 2 Progress Chart

Shoulders

Smith Machine Overhead Shoulder Press Smith Machine Overhead Shoulder Press 60 sec 8 2 Progress Chart

Chest

Close Hand Pushup Close Hand Pushup 60 sec 8 2 Progress Chart

Chest

Wide Hand Pushup Wide Hand Pushup 60 sec 8 2 Progress Chart

Triceps

Dip Dip 60 sec 8 3 Progress Chart

Shoulders

Arm Circles Arm Circles 60 sec 8 3 Progress Chart

Abs

Decline Crunch Decline Crunch 60 sec 8 3 Progress Chart
Friday Bi and Back 2
Muscle Exercise Name Timer Reps Sets Track

Back

Chin Up Chin Up 60 sec 8 3 Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 60 sec 8 3 Progress Chart

Biceps

Cable Standing One Arm Bicep Curl Cable Standing One Arm Bicep Curl 60 sec 8 3 Progress Chart

Biceps

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

Biceps

Dumbbell Incline Curl Dumbbell Incline Curl 60 sec 8 3 Progress Chart

Back

Hyperextensions - Back Extensions Hyperextensions - Back Extensions 60 sec 8 3 Progress Chart

Abs

Knee Hip Raise On Parallel Bars Knee Hip Raise On Parallel Bars 60 sec 8 3 Progress Chart

Abs

Dumbbell Two Arm Side Bend Dumbbell Two Arm Side Bend 60 sec 8 3 Progress Chart