Alex strong

Workout Name : Alex strong

Shared By : alexandarmaric

Information

Frequency : 4 days / week
Day Type : Numerical
Type : General Fitness
Difficulty : Beginner
Downloads / Views : 1 / 1021

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Day 1 Prvi trening u nedelji
Muscle Exercise Name Timer Reps Sets Track

Cardio

Treadmill Running Treadmill Running 60 min - - Progress Chart

Biceps

Dumbbell Alternate Bicep Curl Dumbbell Alternate Bicep Curl 60 sec 8 3 Progress Chart

Triceps

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

Biceps

Bicep Curl Machine Bicep Curl Machine 60 sec 8 3 Progress Chart

Biceps

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

Triceps

Dumbbell Forward Lunge Triceps Extension Dumbbell Forward Lunge Triceps Extension 60 sec 8 3 Progress Chart

Triceps

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

Triceps

Machine Triceps Extension Machine Triceps Extension 60 sec 8 3 Progress Chart

Abs

Crunch with Hands Overhead Crunch with Hands Overhead 60 sec 8 3 Progress Chart

Abs

Lying Heel Touches Lying Heel Touches 60 sec 8 3 Progress Chart

Back

Superman Superman 60 sec - 3 Progress Chart

Abs

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

Abs

Plank Plank 60 sec - 3 Progress Chart
Day 3 Drugi trening, Noge
Muscle Exercise Name Timer Reps Sets Track

Cardio

Treadmill Running Treadmill Running 60 min - - Progress Chart

Upper Legs

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

Upper Legs

Seated Leg Curl Seated Leg Curl 60 sec 8 3 Progress Chart

Upper Legs

Bodyweight Walking Lunge Bodyweight Walking Lunge 60 sec 8 3 Progress Chart

Upper Legs

Leg Press with Narrow Stance Leg Press with Narrow Stance 60 sec 8 3 Progress Chart

Abs

Crunch with Hands Overhead Crunch with Hands Overhead 60 sec 8 3 Progress Chart

Abs

Lying Heel Touches Lying Heel Touches 60 sec 8 3 Progress Chart

Back

Superman Superman 60 sec - 3 Progress Chart

Abs

Plank Plank 60 sec - 3 Progress Chart

Abs

Dumbbell Side Bend Dumbbell Side Bend 60 sec 8 3 Progress Chart
Day 5 Treci trening, Ledja, grudi, abs,
Muscle Exercise Name Timer Reps Sets Track

Cardio

Treadmill Running Treadmill Running 60 min - - Progress Chart

Back

Reverse Grip Lat Pull Down Reverse Grip Lat Pull Down 60 sec 8 3 Progress Chart

Back

Cable Elevated Rows Cable Elevated Rows 60 sec 8 3 Progress Chart

Chest

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

Back

Machine Lat Pull Down Machine Lat Pull Down 60 sec 8 3 Progress Chart

Chest

Butterfly Butterfly 60 sec 8 3 Progress Chart

Abs

Crunch with Hands Overhead Crunch with Hands Overhead 60 sec 8 3 Progress Chart

Abs

Lying Heel Touches Lying Heel Touches 60 sec 8 3 Progress Chart

Back

Superman Superman 60 sec - 3 Progress Chart

Abs

Plank Plank 60 sec - 3 Progress Chart

Abs

Dumbbell Side Bend Dumbbell Side Bend 60 sec 8 3 Progress Chart
Day 7 Tvrdjava, trcanje
Muscle Exercise Name Timer Reps Sets Track

Cardio

Running Running 60 min - - Progress Chart