Wilson loses weight

Workout Name : Wilson loses weight

Shared By : wperalta

Information

Frequency : 6 days / week
Day Type : Day of the Week
Type : General Fitness
Difficulty : Beginner
Downloads / Views : 1 / 2010

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Monday Workout 1
Muscle Exercise Name Timer Reps Sets Track

Cardio

Treadmill Running Treadmill Running 20 min - - Progress Chart

Back

Standing lat pull down with rope 60 sec 12 3 Progress Chart

Back

Pull Ups Pull Ups 60 sec 10 1 Progress Chart

Back

Dumbbell One Arm Row Dumbbell One Arm Row 60 sec 12 4 Progress Chart

Back

Cable One Arm Seated Row Cable One Arm Seated Row 60 sec 12 3 Progress Chart

Triceps

Cable One Arm Tricep Extension Cable One Arm Tricep Extension 60 sec 12 3 Progress Chart

Upper Legs

Dumbbell Step Ups Dumbbell Step Ups 60 sec 12 3 Progress Chart

Upper Legs

Kettlebell Goblet Squat Kettlebell Goblet Squat 60 sec 15 1 Progress Chart

Back

T Bar Row T Bar Row 60 sec 5 5 Progress Chart

Triceps

Weighted Tricep Dips Weighted Tricep Dips 60 sec 8 3 Progress Chart

Abs

Sit Up Sit Up 60 sec 15 4 Progress Chart
Tuesday Workout 2
Muscle Exercise Name Timer Reps Sets Track

Chest

Push Up Push Up 60 sec 10 3 Progress Chart

Chest

Barbell Bench Press Barbell Bench Press 60 sec 5 4 Progress Chart

Chest

Dumbbell Incline Fly Dumbbell Incline Fly 60 sec 12 3 Progress Chart

Chest

Dumbbell Incline Bench Press Dumbbell Incline Bench Press 60 sec 12 3 Progress Chart

Chest

Push Up Push Up 60 sec 15 1 Progress Chart

Biceps

Dumbbell Concentration Curls Dumbbell Concentration Curls 60 sec 12 3 Progress Chart

Biceps

Dumbbell One Arm Preacher Curl Dumbbell One Arm Preacher Curl 60 sec 12 3 Progress Chart

Chest

Machine Fly Machine Fly 60 sec 8 3 Progress Chart

Abs

Seated Leg Tucks Seated Leg Tucks 60 sec 20 4 Progress Chart
Wednesday Workout 3
Muscle Exercise Name Timer Reps Sets Track

Cardio

Treadmill Running Treadmill Running 20 min - - Progress Chart

Upper Legs

Leg Extensions Leg Extensions 60 sec 8 3 Progress Chart

Glutes

Standing Glute Kickback Standing Glute Kickback 60 sec 8 3 Progress Chart

Upper Legs

Barbell Squat Barbell Squat 60 sec 8 3 Progress Chart

Upper Legs

Leg Extension with One Leg Leg Extension with One Leg 60 sec 8 3 Progress Chart

Upper Legs

Bodyweight Wall Squat Bodyweight Wall Squat 60 sec 8 3 Progress Chart

Upper Legs

Leg Press Machine With One Leg Leg Press Machine With One Leg 60 sec 8 3 Progress Chart

Upper Legs

Dumbbell Step Ups Dumbbell Step Ups 60 sec 8 3 Progress Chart

Lower Legs

Calf Press On Leg Press Calf Press On Leg Press 60 sec 8 3 Progress Chart

Abs

Cable Standing Oblique Crunch Cable Standing Oblique Crunch 60 sec 8 3 Progress Chart
Thursday Workout 4
Muscle Exercise Name Timer Reps Sets Track

Cardio

Treadmill Running Treadmill Running 60 min - - Progress Chart

Shoulders

Barbell Standing Military Press Barbell Standing Military Press 60 sec 8 5 Progress Chart

Shoulders

Dumbbell Arnold Press Dumbbell Arnold Press 60 sec 8 4 Progress Chart

Shoulders

Cable Front Raise Cable Front Raise 60 sec 8 4 Progress Chart

Shoulders

Dumbbell Shoulder Press Dumbbell Shoulder Press 60 sec 8 4 Progress Chart

Shoulders

Cable Lateral Raise Cable Lateral Raise 60 sec 12 4 Progress Chart

Shoulders

Dumbbell Front Raise Dumbbell Front Raise 60 sec 8 4 Progress Chart

Abs

Hanging Knee Raise Hanging Knee Raise 60 sec 8 1 Progress Chart
Friday Workout 5
Saturday Workout 6
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Bench Press Barbell Bench Press 60 sec 8 4 Progress Chart

Back

Dumbbell One Arm Row Dumbbell One Arm Row 60 sec 8 4 Progress Chart

Shoulders

Barbell Shoulder Press Barbell Shoulder Press 60 sec 8 4 Progress Chart

Biceps

Barbell Curl Barbell Curl 60 sec 8 4 Progress Chart

Triceps

Dumbbell Tricep Kickback Dumbbell Tricep Kickback 60 sec 8 4 Progress Chart

Cardio

Treadmill Running Treadmill Running 60 min - - Progress Chart