3 Days Gym Workout | 4 Days Abs Workout at Home

Workout Name : 3 Days Gym Workout | 4 Days Abs Workout at Home

Shared By : DostonErgashev VIP

Information

Frequency : 7 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Intermediate
Downloads / Views : 6 / 5121

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Description

Download Athlean-X abs workout app on ios and android, you will get full week abs workout for free and it will really give you the gut punch to be honest.

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Monday Back and Biceps
Muscle Exercise Name Timer Reps Sets Track

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 60 sec 16,14,12,10 4 Progress Chart

Back

Cable Seated Row Cable Seated Row 60 sec 16,14,12,10 4 Progress Chart

Chest

Push Up Push Up 60 sec 12 2 Progress Chart

Back

Barbell Bent Over Row Barbell Bent Over Row 60 sec 14 4 Progress Chart

Back

Back Extensions - Hyperextensions Back Extensions - Hyperextensions 60 sec 14 3 Progress Chart

Biceps

Barbell Curl Barbell Curl 60 sec 16,12,8 3 Progress Chart

Biceps

Cable Standing Biceps Curl Cable Standing Biceps Curl 60 sec 14 3 Progress Chart

Biceps

Dumbbell Incline Curl Dumbbell Incline Curl 60 sec 14 3 Progress Chart
Tuesday Abs
Muscle Exercise Name Timer Reps Sets Track

Abs

Seated Leg Tucks Seated Leg Tucks 0 sec 14 1 Progress Chart

Abs

Plank with Side Kick Plank with Side Kick 0 sec - 1 Progress Chart

Abs

Lying to Side Plank Lying to Side Plank 0 sec - 1 Progress Chart

Abs

Lying to Side Plank Lying to Side Plank 45 sec - 1 Progress Chart

Abs

Abdominal Pendulum Abdominal Pendulum 0 sec 14 1 Progress Chart

Abs

Abdominal Pendulum Abdominal Pendulum 0 sec 14 1 Progress Chart

Abs

Crunches Crunches 0 sec 14 1 Progress Chart

Abs

Weight Plate Russian Twist Weight Plate Russian Twist 0 sec 14 1 Progress Chart
Wednesday Chest and Triceps
Muscle Exercise Name Timer Reps Sets Track

Chest

Push Up Push Up 60 sec 40 2 Progress Chart

Chest

Dumbbell Bench Press Dumbbell Bench Press 60 sec 16,14,12,10 4 Progress Chart

Triceps

Dumbbell Tricep Kickback Dumbbell Tricep Kickback 60 sec 14 3 Progress Chart

Chest

Dumbbell Incline Bench Press Dumbbell Incline Bench Press 60 sec 16,14,12,10 4 Progress Chart

Chest

Machine Fly Machine Fly 60 sec 14,12,10 3 Progress Chart

Triceps

Triceps Pushdown V Bar Triceps Pushdown V Bar 60 sec 14 4 Progress Chart

Triceps

Barbell Lying Triceps Extension Barbell Lying Triceps Extension 60 sec 14 3 Progress Chart

Triceps

Cable Rope Overhead Triceps Extension Cable Rope Overhead Triceps Extension 60 sec 14 3 Progress Chart
Thursday Abs
Muscle Exercise Name Timer Reps Sets Track

Abs

Reverse Crunch Reverse Crunch 0 sec 30 1 Progress Chart

Upper Legs

Mountain Climbers Mountain Climbers 0 sec 60 1 Progress Chart

Abs

Lower Abdominal Hip Roll Lower Abdominal Hip Roll 45 sec 60 1 Progress Chart

Abs

Oblique Crunches Oblique Crunches 0 sec 30 1 Progress Chart

Abs

Oblique Crunches Oblique Crunches 0 sec 30 1 Progress Chart

Abs

Jackknife Sit up Jackknife Sit up 0 sec 30 1 Progress Chart

Abs

Weight Plate Oblique Twists Weight Plate Oblique Twists 0 sec 30 1 Progress Chart
Friday Legs and Shoulders
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Squat Barbell Squat 60 sec 14,12,10,8 4 Progress Chart

Back

Barbell Deadlift Barbell Deadlift 60 sec 12 4 Progress Chart

Shoulders

Barbell Standing Military Press Barbell Standing Military Press 60 sec 14 4 Progress Chart

Upper Legs

Lying Leg Curls Lying Leg Curls 60 sec 16,14,12 3 Progress Chart

Lower Legs

Standing Calf Raises Standing Calf Raises 60 sec 14 3 Progress Chart

Shoulders

Cable Front Raise Cable Front Raise 60 sec 14 3 Progress Chart

Shoulders

Cable One Arm Lateral Raise Cable One Arm Lateral Raise 60 sec 14 3 Progress Chart

Shoulders

Cable Lateral Raise Cable Lateral Raise 60 sec 14 3 Progress Chart
Saturday Abs
Muscle Exercise Name Timer Reps Sets Track

Abs

Scissor Kick Scissor Kick 0 sec 60 1 Progress Chart

Abs

V Ups V Ups 0 sec 30 1 Progress Chart

Upper Legs

Mountain Climbers Mountain Climbers 45 sec 30 1 Progress Chart

Abs

Scissor Kick Scissor Kick 0 sec 60 1 Progress Chart

Abs

Exercise Ball Side Crunch Exercise Ball Side Crunch 0 sec 30 1 Progress Chart

Abs

Exercise Ball Side Crunch Exercise Ball Side Crunch 0 sec 30 1 Progress Chart

Abs

Weight Plate Twist Weight Plate Twist 0 sec 30 1 Progress Chart

Abs

Weight Plate Twist Weight Plate Twist 0 sec 30 1 Progress Chart
Sunday Abs
Muscle Exercise Name Timer Reps Sets Track

Abs

Leg Raise Leg Raise 0 sec 30 1 Progress Chart

Upper Legs

Mountain Climbers Mountain Climbers 0 sec 30 1 Progress Chart

Abs

Lying to Side Plank Lying to Side Plank 0 sec - 1 Progress Chart

Abs

Lying to Side Plank Lying to Side Plank 45 sec - 1 Progress Chart

Abs

Oblique Crunches Oblique Crunches 0 sec 30 1 Progress Chart

Abs

Oblique Crunches Oblique Crunches 0 sec 30 1 Progress Chart

Abs

Cross Body Crunch Cross Body Crunch 0 sec 30 1 Progress Chart

Abs

Weight Plate Oblique Twists Weight Plate Oblique Twists 0 sec 30 1 Progress Chart