Like this workout? Save and track with our APP on iOS and Android platforms

Disclaimer

Monday Building Fast Wings & Getting A Strong Rump

Exercise Name Muscle Timer Reps Sets Track Alternate Hammer Curl Biceps 60 sec 10 3 Alternate Bent Over Dumbbell Kickback Triceps 60 sec 10 3 Barbell Curl Biceps 60 sec 10 3 Dumbbell Standing One Arm Triceps Extension Triceps 60 sec 10 3 Barbell Wide Grip Standing Biceps Curl Biceps 60 sec 10 3 Dumbbell Standing Triceps Extension Triceps 60 sec 10 3 Bicep Curl with Deadlift Biceps 60 sec 10 3 Barbell Behind The Back Wrist Curl Forearms 60 sec 10 3 Close Grip Standing Barbell Curl Biceps 60 sec 10 3 Barbell Deadlift Back 60 sec 12 3 Cross Body Hammer Curl Biceps 60 sec 10 3 Barbell Good Morning Back 60 sec 12 3 Drag Curl Biceps 60 sec 12 3

Tuesday Improving Central Movements
Exercise Name Muscle Timer Reps Sets Track Running Cardio 60 min - - Crunch with Hands Overhead Abs 60 sec 50 1 Sit Up Abs 60 sec 50 1 Cross Legged Crunch on Exercise Ball Abs 60 sec 50 1 Scissor Kick Abs 60 sec 50 1 Twisting Floor Crunch Abs 60 sec 50 1 Exercise Ball Crunch Abs 60 sec 50 1

Wednesday Sculpturing Wide Thorax & Training Back Side

Exercise Name Muscle Timer Reps Sets Track Barbell Bench Press Chest 60 sec 12 3 Lying Single Dumbbell Extension Triceps 60 sec 10 3 Bench Pushups Chest 60 sec 12 3 Seated Triceps Press Triceps 60 sec 10 3 Dumbbell Bench Press Chest 60 sec 10 3 Single Bench Dip Triceps 60 sec 12 3 Dumbbell Fly Chest 60 sec 10 3 Seated Palm Up Barbell Wrist Curl Forearms 60 sec 10 3 Palms In Dumbbell Bench Press Chest 60 sec 12 3 Dumbbell Deadlift Back 60 sec 12 3 Reverse Dumbbell Bench Press Chest 60 sec 12 3 Romanian Deadlift Back 60 sec 12 3 Straight Arm Dumbbell Pullover Chest 60 sec 12 3

Thursday Providing Core Stability
Exercise Name Muscle Timer Reps Sets Track Running Cardio 60 min - - Decline Crunch Abs 60 sec 50 1 Flat Bench Lying Leg Raise Abs 60 sec 50 1 Oblique Curl on Exercise Ball Abs 60 sec 30 1 Jackknife Sit-Up on Bench Abs 60 sec 30 1 Oblique Crunches with Bench Abs 60 sec 50 1 Hand-Foot Exercise Ball Exchange Abs 60 sec 50 1

Friday Concentrating Energy Fins & Increasing Endurance

Exercise Name Muscle Timer Reps Sets Track Dumbbell Alternate Bicep Curl Biceps 60 sec 10 3 Alternate Standing Arnold Press Shoulders 60 sec 12 3 Dumbbell Bicep Curl Biceps 60 sec 10 3 Alternate Standing Dumbbell Lateral Raise Shoulders 60 sec 10 3 Dumbbell Biceps Curl Squat Biceps 60 sec 10 3 Alternate Standing Dumbbell Press Shoulders 60 sec 12 3 Dumbbell Concentration Curls Biceps 60 sec 10 3 Alternate Standing Front Dumbbell Raises Shoulders 60 sec 10 3 Dumbbell Zottman Curl Biceps 60 sec 10 3 Dumbbell Lateral Raise Shoulders 60 sec 12 3 Hammer Curls Biceps 60 sec 10 3 See Saw Press Shoulders 60 sec 12 3 Twisting Standing Dumbbell Curl Biceps 60 sec 10 3

Saturday Maintaining Swiftness Efficient
Exercise Name Muscle Timer Reps Sets Track Running Cardio 60 min - -

Sunday Rest Day