Diana Pereira (2)

Shared By : TiagoBraga
Frequency : 4 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Intermediate
Downloads / Views : 0 / 6

Rating: 0
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Description

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Monday PUSH
Exercise Name Muscle Timer Reps Sets Track
Barbell Bench Press Barbell Bench Press

Chest

60 sec 6 5 Progress Chart
Barbell Military Press Barbell Military Press

Shoulders

60 sec 12 4 Progress Chart
Dumbbell Incline Bench Press Dumbbell Incline Bench Press

Chest

60 sec 12 4 Progress Chart
Machine Fly Machine Fly

Chest

60 sec 12 4 Progress Chart
Dumbbell Lateral Raise Dumbbell Lateral Raise

Shoulders

60 sec 12 4 Progress Chart
Dumbbell Supine Tricep Extension Dumbbell Supine Tricep Extension

Triceps

60 sec 12 4 Progress Chart
Cable Tricep Pushdown Cable Tricep Pushdown

Triceps

60 sec 12 4 Progress Chart
Wednesday PULL
Exercise Name Muscle Timer Reps Sets Track
Cable Seated Row Cable Seated Row

Back

60 sec 15 4 Progress Chart
Close Grip Reverse Lat Pulldown Close Grip Reverse Lat Pulldown

Back

60 sec 12 4 Progress Chart
Barbell Bent-Over Row Barbell Bent-Over Row

Back

60 sec 12 4 Progress Chart
Close Grip Front Lat Pulldown Close Grip Front Lat Pulldown

Back

60 sec 15 4 Progress Chart
Cable Straight Arm Pushdown Cable Straight Arm Pushdown

Back

60 sec 12 4 Progress Chart
EZ Bar Curl EZ Bar Curl

Biceps

60 sec 12 4 Progress Chart
Dumbbell Incline Hammer Curl Dumbbell Incline Hammer Curl

Biceps

60 sec 12 4 Progress Chart
Walking Walking

Cardio

15 min - - Progress Chart
Thursday SHOULDER + ABS
Exercise Name Muscle Timer Reps Sets Track
Machine Shoulder Press Machine Shoulder Press

Shoulders

60 sec 12 5 Progress Chart
Dumbbell Shoulder Press Dumbbell Shoulder Press

Shoulders

60 sec 12 4 Progress Chart
Dumbbell One-Arm Lateral Raise Dumbbell One-Arm Lateral Raise

Shoulders

0 sec 12 4 Progress Chart
Dumbbell One-Arm Lateral Raise Dumbbell One-Arm Lateral Raise

Shoulders

60 sec 12 4 Progress Chart
Dumbbell Front Raise Dumbbell Front Raise

Shoulders

60 sec 12 4 Progress Chart
Machine Reverse Fly Machine Reverse Fly

Shoulders

60 sec 15 4 Progress Chart
Friday HARMS + GLUTES
Exercise Name Muscle Timer Reps Sets Track
Barbell Hip Thrust Barbell Hip Thrust

Glutes

60 sec 10 5 Progress Chart
Leg Press Leg Press

Upper Legs

60 sec 15 4 Progress Chart
Barbell Sumo Deadlift Barbell Sumo Deadlift

Back

60 sec 6 4 Progress Chart
Smith Machine Lunge Smith Machine Lunge

Glutes

0 sec 12 4 Progress Chart
Smith Machine Lunge Smith Machine Lunge

Glutes

60 sec 12 4 Progress Chart
Machine Hip Abduction Machine Hip Abduction

Upper Legs

8 sec 20 4 Progress Chart
Machine Hip Abduction Machine Hip Abduction

Upper Legs

0 sec 20 4 Progress Chart
Machine Hip Abduction Machine Hip Abduction

Upper Legs

60 sec 20 4 Progress Chart
Barbell Good Morning Barbell Good Morning

Back

60 sec 12 4 Progress Chart
Standing Glute Kickback Standing Glute Kickback

Glutes

0 sec 20 4 Progress Chart
Standing Hip Abduction Standing Hip Abduction

Glutes

60 sec - 4 Progress Chart
Indoor Cycling Indoor Cycling

Cardio

15 min - - Progress Chart