The S plan

Workout Name : The S plan

Shared By : Sinapaki

Information

Frequency : 5 days / week
Day Type : Numerical
Type : General Fitness
Difficulty : Intermediate
Downloads / Views : 3 / 2950

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Description

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Day 1 Triceps & Back
Muscle Exercise Name Timer Reps Sets Track

Triceps

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

Triceps

Cable Rope Overhead Triceps Extension Cable Rope Overhead Triceps Extension 60 sec 8 3 Progress Chart

Back

Cable Seated Row Cable Seated Row 60 sec 8 3 Progress Chart

Abs

Cable Side Bends Cable Side Bends 60 sec 8 3 Progress Chart

Back

Cable V Bar Pull Down Cable V Bar Pull Down 60 sec 8 3 Progress Chart

Back

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

Back

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

Back

Cable Straight Arm Push Down Cable Straight Arm Push Down 60 sec 8 3 Progress Chart

Triceps

Bench Dip Bench Dip 60 sec 8 3 Progress Chart

Triceps

Barbell Lying Triceps Extension Barbell Lying Triceps Extension 60 sec 8 3 Progress Chart

Back

Cable Straight Arm Push Down Cable Straight Arm Push Down 60 sec 8 3 Progress Chart
Day 2 Chest
Muscle Exercise Name Timer Reps Sets Track

Chest

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

Chest

Barbell Incline Bench Press Barbell Incline Bench Press 60 sec 8 3 Progress Chart

Chest

Machine Fly Machine Fly 60 sec 8 3 Progress Chart

Chest

Leverage Chest Press Leverage Chest Press 60 sec 8 3 Progress Chart

Abs

Leg Raise Leg Raise 60 sec 8 3 Progress Chart

Abs

Decline Crunch Decline Crunch 60 sec 8 3 Progress Chart

Abs

Ab Crunch Machine Ab Crunch Machine 60 sec 8 3 Progress Chart

Chest

Cable Lower Chest Raise Cable Lower Chest Raise 60 sec 8 3 Progress Chart
Day 3 Arm & Shoulders
Muscle Exercise Name Timer Reps Sets Track

Shoulders

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

Shoulders

Barbell Shrug Barbell Shrug 60 sec 8 3 Progress Chart

Shoulders

Machine Reverse Flyes Machine Reverse Flyes 60 sec 8 3 Progress Chart

Biceps

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

Forearms

Dumbbell Seated Palms Up Wrist Curl Dumbbell Seated Palms Up Wrist Curl 60 sec 8 3 Progress Chart

Biceps

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

Biceps

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

Biceps

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

Shoulders

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

Shoulders

Barbell Front Raise Barbell Front Raise 60 sec 8 3 Progress Chart
Day 4 Leg
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Lying Leg Curls Lying Leg Curls 60 sec 8 3 Progress Chart

Upper Legs

Leg Press Leg Press 60 sec 8 3 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 60 sec 8 3 Progress Chart

Lower Legs

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

Glutes

Cable Pull Through Cable Pull Through 60 sec 8 3 Progress Chart

Upper Legs

Dumbbell Pile Squat Dumbbell Pile Squat 60 sec 8 3 Progress Chart

Abs

Oblique Crunches Oblique Crunches 60 sec 8 3 Progress Chart

Abs

Cable Crunch Cable Crunch 60 sec 8 3 Progress Chart

Abs

Plank Plank 60 sec - 3 Progress Chart