6352200368
1
MUSCLES
PERFORM WORKOUT AS FOLLOWS:
1. Select 1-2 exercises per body part.
2. Perform the rep and set rangę suggested below.
FITNESS GOAL REPETITIONS SETS
|
Endurance |
] |
.5-20 reps |
1-3 sets |
|
Sculpting |
] |
[2-15 reps |
2-4 sets |
BODY ABS & CORE BACK ARMS UPPER BODY
1. Incline Push-up
6. Alternating Press
2. Decline Push-up
3. One-Leg Push-up
4. Chest Press
5. Incline Chest Press
7. Chest Fly
8. Y-Raise
11. One-Sided Row 12. Triceps Kick-Back
13. Triceps Extension
9. Military Press
14. Hammer Curl
16. Prone Cobra
19. W-Raise
10. Lateral Raise
20. One-Arm Row
21. Alt. Arm & Leg Lift
26. Plank
31. Squat
17. Back Extension
18. Row
22. Side Crunch 23. Side Flexion 24. Pikę Crunch 25. Russian Twist
27. Dynamie Plank 28. Roll-Out
32. Hip Raise 33. Leg Curl
34. Calf Raise
30. Plank Saw
35. Reverse Hip Raise
REPETITIONS: SETS
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