benavery's 5 Day Plan

Shared By : benavery
Frequency : 4 days / week
Day Type : Day of the Week
Type : General Fitness
Difficulty : Beginner
Downloads / Views : 1 / 7

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Description

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The information contained in this page was posted by user: benavery on behalf of herself / himself.
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Monday chest tri choulders
Exercise Name Muscle Timer Reps Sets Track
Barbell Bench Press Barbell Bench Press

Chest

60 sec 8 3 Progress Chart
Dumbbell Fly Dumbbell Fly

Chest

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

Chest

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

Triceps

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

Shoulders

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

Shoulders

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

Shoulders

60 sec 8 3 Progress Chart
Dumbbell Arnold Press Dumbbell Arnold Press

Shoulders

60 sec 8 3 Progress Chart
Dumbbell Tricep Extension Dumbbell Tricep Extension

Triceps

60 sec 8 3 Progress Chart
Dumbbell Tricep Kickback Dumbbell Tricep Kickback

Triceps

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

Triceps

60 sec 8 3 Progress Chart
EZ Bar Tricep Extension EZ Bar Tricep Extension

Triceps

60 sec 8 3 Progress Chart
Tuesday back bi
Exercise Name Muscle Timer Reps Sets Track
Barbell Curl Barbell Curl

Biceps

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

Biceps

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

Biceps

60 sec 8 3 Progress Chart
Barbell Reverse Curl Barbell Reverse Curl

Forearms

60 sec 8 3 Progress Chart
Chin-Up Chin-Up

Back

60 sec 8 3 Progress Chart
Barbell Bent-Over Row Barbell Bent-Over Row

Back

60 sec 8 3 Progress Chart
Barbell Shrug Barbell Shrug

Back

60 sec 8 3 Progress Chart
Weighted Pull-Up Weighted Pull-Up

Back

60 sec 8 3 Progress Chart
Barbell Row Barbell Row

Back

60 sec 8 3 Progress Chart
Wednesday legs chest
Exercise Name Muscle Timer Reps Sets Track
Barbell Bench Press Barbell Bench Press

Chest

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

Chest

60 sec 8 3 Progress Chart
Dumbbell Fly Dumbbell Fly

Chest

60 sec 8 3 Progress Chart
Barbell Standing Calf Raise Barbell Standing Calf Raise

Lower Legs

60 sec 8 3 Progress Chart
Barbell Squat Barbell Squat

Upper Legs

60 sec 8 3 Progress Chart
Barbell Bulgarian Split Squat Barbell Bulgarian Split Squat

Upper Legs

60 sec 8 3 Progress Chart
Barbell Deadlift Barbell Deadlift

Back

60 sec 8 3 Progress Chart
Thursday shoulders bi tri
Exercise Name Muscle Timer Reps Sets Track
Dumbbell Lateral Raise Dumbbell Lateral Raise

Shoulders

60 sec 8 3 Progress Chart
Dumbbell Shoulder Press Dumbbell Shoulder Press

Shoulders

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

Shoulders

60 sec 8 3 Progress Chart
Barbell Curl Barbell Curl

Biceps

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

Biceps

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

Biceps

60 sec 8 3 Progress Chart
Dumbbell Tricep Extension Dumbbell Tricep Extension

Triceps

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

Triceps

60 sec 8 3 Progress Chart
Dumbbell Tricep Kickback Dumbbell Tricep Kickback

Triceps

60 sec 8 3 Progress Chart