5. day

Shared By : GlennLao
Frequency : 5 days / week
Day Type : Day of the Week
Type : General Fitness
Difficulty : Intermediate
Downloads / Views : 0 / 2

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Description

The information contained in this page was posted by user: GlennLao on behalf of herself / himself.
The information on this page is for educational purposes only. It is not intended to be a substitute for informed medical advice or care.
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Monday Chest tris
Exercise Name Muscle Timer Reps Sets Track
Barbell Bench Press Barbell Bench Press

Chest

90 sec 8 4 Progress Chart
Dumbbell Bench Press Dumbbell Bench Press

Chest

90 sec 8 4 Progress Chart
Machine Fly Machine Fly

Chest

90 sec 8 4 Progress Chart
Leverage Incline Chest Press Leverage Incline Chest Press

Chest

90 sec 8 4 Progress Chart
Leverage Chest Press Leverage Chest Press

Chest

90 sec 8 4 Progress Chart
Machine Tricep Extension Machine Tricep Extension

Triceps

90 sec 8 4 Progress Chart
Seated Tricep Dip Seated Tricep Dip

Triceps

90 sec 8 4 Progress Chart
Cable Rope Triceps Pushdown Cable Rope Triceps Pushdown

Triceps

90 sec 8 4 Progress Chart
Dip Dip

Triceps

90 sec 8 4 Progress Chart
Wednesday Back bis
Exercise Name Muscle Timer Reps Sets Track
Wide Grip Lat Pulldown Wide Grip Lat Pulldown

Back

90 sec 8 4 Progress Chart
Cable Seated Row Cable Seated Row

Back

90 sec 8 4 Progress Chart
Preacher Curl Machine Preacher Curl Machine

Biceps

90 sec 8 4 Progress Chart
Cable Biceps Curl Cable Biceps Curl

Biceps

90 sec 8 4 Progress Chart
T Bar Prone Row T Bar Prone Row

Back

90 sec 8 4 Progress Chart
Leverage Machine Iso Row Leverage Machine Iso Row

Back

90 sec 8 4 Progress Chart
Leverage Machine High Row Leverage Machine High Row

Back

90 sec 8 4 Progress Chart
Thursday Legs
Exercise Name Muscle Timer Reps Sets Track
Prone Leg Curl Prone Leg Curl

Upper Legs

60 sec 8 4 Progress Chart
Leg Extension Leg Extension

Upper Legs

60 sec 8 4 Progress Chart
Standing Calf Raise Standing Calf Raise

Lower Legs

60 sec 8 4 Progress Chart
Machine Calf Press Machine Calf Press

Lower Legs

60 sec 8 4 Progress Chart
Kneeling Leg Curl Kneeling Leg Curl

Upper Legs

60 sec 8 4 Progress Chart
Single-Leg Press Single-Leg Press

Glutes

60 sec 8 4 Progress Chart
pendulum squat

Upper Legs

60 sec 8 4 Progress Chart
Seated Leg Curl Seated Leg Curl

Upper Legs

60 sec 8 3 Progress Chart
Friday Arms and forarms
Exercise Name Muscle Timer Reps Sets Track
Seated Supinated Cable Wrist Curl Seated Supinated Cable Wrist Curl

Forearms

50 sec 12 4 Progress Chart
Cable Reverse Grip Wrist Curl Cable Reverse Grip Wrist Curl

Forearms

50 sec 12 4 Progress Chart
Cable Rope Triceps Pushdown Cable Rope Triceps Pushdown

Triceps

50 sec 12 4 Progress Chart
Triceps Pushdown V Bar Triceps Pushdown V Bar

Triceps

50 sec 12 4 Progress Chart
Preacher Curl Machine Preacher Curl Machine

Biceps

50 sec 12 4 Progress Chart
Machine Dip Machine Dip

Triceps

50 sec 12 4 Progress Chart
Cable Close Grip Curl Cable Close Grip Curl

Biceps

50 sec 12 4 Progress Chart
Machine Tricep Extension Machine Tricep Extension

Triceps

50 sec 12 4 Progress Chart
Barbell Spider Curl Barbell Spider Curl

Biceps

60 sec 8 3 Progress Chart
Sunday Shoulders
Exercise Name Muscle Timer Reps Sets Track
Dumbbell Shoulder Press Dumbbell Shoulder Press

Shoulders

60 sec 10 4 Progress Chart
Smith Machine Shoulder Press Smith Machine Shoulder Press

Shoulders

60 sec 10 4 Progress Chart
Machine Shoulder Press Machine Shoulder Press

Shoulders

60 sec 10 4 Progress Chart
Cable One-Arm Lateral Raise Cable One-Arm Lateral Raise

Shoulders

60 sec 10 4 Progress Chart
Cable Upright Row Cable Upright Row

Shoulders

60 sec 10 4 Progress Chart
Dumbbell Seated Alternating Front Raise Dumbbell Seated Alternating Front Raise

Shoulders

60 sec 10 4 Progress Chart
Dumbbell Rear Deltoid Row Dumbbell Rear Deltoid Row

Shoulders

60 sec 8 3 Progress Chart