Popular Workouts
Day
01
Chest & Triceps( Body Building )
- Duration : 1 Hour
- Stepthen Adams
Chest :
- Incline dumbbell press - 4 sets of 8 to 10 reps.
- Flatbench barbell press - 4 sets of 8 to 12 reps.
- Incline dumbbell flies - 4 sets of 8 to 12 reps.
- Cable crossovers - 2 sets of 12 to 18 reps.
Triceps :
- Pushdowns - 4 sets of 8 to 12 reps.
- Extensions using a rope - 2 sets of 12 to 18 reps.
Day
02
Back and Biceps( Athletics )
- Duration : 1 Hour
- Rebecca Garza
Back :
- Lat machine pulldowns - 4 sets of 8 to 10 reps.
- Close grip pulldowns - 4 sets of 8 to 12 reps.
- Seated cable rows - 4 sets of 8 to 12 reps.
- Hyper-extensions - 2 sets of 12 to 18 reps.
Biceps :
- Incline dumbbell curls - 4 sets of 8 to 12 reps.
- Standing barbell curls - 2 sets of 12 to 18 reps.
Day
03
Shoulders, Biceps( Fitness )
- Duration : 1 Hour
- Rebecca Garza
Back :
- Barbell press - 4 sets of 8 to 10 reps.
- Standing side laterals - 4 sets of 8 to 12 reps.
- Upright rows with barbel - 4 sets of 8 to 12 reps.
- Hyper-extensions - 2 sets of 12 to 18 reps.
Biceps :
- Incline dumbbell curls - 4 sets of 8 to 12 reps.
- Standing barbell curls - 2 sets of 12 to 18 reps.
Day
04
Muscle-Building( Body Building )
- Duration : 1 Hour
- Stepthen Adams
Chest :
- Incline dumbbell press - 4 sets of 8 to 10 reps.
- Flatbench barbell press - 4 sets of 8 to 12 reps.
- Incline dumbbell flies - 4 sets of 8 to 12 reps.
- Cable crossovers - 2 sets of 12 to 18 reps.
Triceps :
- Pushdowns - 4 sets of 8 to 12 reps.
- Extensions using a rope - 2 sets of 12 to 18 reps.
Day
05
Back and Biceps( Athletics )
- Duration : 1 Hour
- Rebecca Garza
Back :
- Lat machine pulldowns - 4 sets of 8 to 10 reps.
- Close grip pulldowns - 4 sets of 8 to 12 reps.
- Seated cable rows - 4 sets of 8 to 12 reps.
- Hyper-extensions - 2 sets of 12 to 18 reps.
Biceps :
- Incline dumbbell curls - 4 sets of 8 to 12 reps.
- Standing barbell curls - 2 sets of 12 to 18 reps.
Day
06
Shoulders, Biceps( Fitness )
- Duration : 1 Hour
- Rebecca Garza
Back :
- Barbell press - 4 sets of 8 to 10 reps.
- Standing side laterals - 4 sets of 8 to 12 reps.
- Upright rows with barbel - 4 sets of 8 to 12 reps.
- Hyper-extensions - 2 sets of 12 to 18 reps.
Biceps :
- Incline dumbbell curls - 4 sets of 8 to 12 reps.
- Standing barbell curls - 2 sets of 12 to 18 reps.
