Article Index

 

Training 6 (SUPERSET)
Day Muscle Group Exercise Set x Reps Recovery Time
A ALL BIKE 8 MIN  
A ALL RUNNING 8 MIN  
A ALL STEP 5 MIN  
A ALL LEAPFROG 2 X 20  
A PECTORAL BENCH 12-9-6  
A PECTORAL CROSSES CABLE 12-9-6+6+6 1.20
A PECTORAL PEK-DEK CONVERGENT 12-9-6  
A PECTORAL PECTORAL 12-9-6+6+6 1.20
A TRICEPS PARALLEL 12-9-6  
A TRICEPS PULLEY 12-9-6+6+6 1.20
A ABDOMINALS SIT-UP    
A ABDOMINALS CRUNCH 3 X 12 20
A SIDES CURL UP ROMAN CHAIR    
A SIDES CURL IN SUPPORT ON BENCH 3 X 10 20
A ALL BIKE 8 MIN  
A ALL RUNNING 8 MIN  
B ALL BIKE 8 MIN  
B ALL RUNNING 8 MIN  

B

ALL STEP 5 MIN  
B ALL LEAPFROG 2 X 20  
B SHOULDERS LATERAL OPENING 10-8-6  
B SHOULDERS SLOW BEHIND 10-8-6+6+6 1.20
B SHOULDERS REVERSE PECTORAL 3 X 8 1.00
B LEGS LEG PRESS 10-8-6  
B LEGS LEG EXTENSION 10-8-6+6+6 1.20
B LEGS LEG CURL 12-9-6  
B LEGS CURL 1 LEG 6+6+6 1.20
B LEGS CALF SEATED 3 X 15 1.00
B ABDOMINALS REVERSE CRUNCH    
B ABDOMINALS SQUARES 3 X 8 20
B SIDES TORSIONS    
B SIDES CURL SIDES HANDLEBARS 3 X 15 20
B ALL BIKE 8 MIN  
B ALL RUNNING 8 MIN  
C ALL BIKE 8 MIN  
C ALL RUNNING 8 MIN  
C ALL STEP 5 MIN  
C ALL LEAPFROG 2 X 20  
C LAT LAT FORWARD 10-8-6  
C LAT PULLEY 10-8-6+6+6 1.20
C LAT TRACTION ASSISTED (3 HANDLES) 3 X 6  
C LAT ROWING (3 HANDLES) 3 X 6 1.20
C BICEPS CURL HANDLEBARS 3 X 8  
C BICEPS CURL MACHINE 8-6-4+4+4 60 / 40 / 30
C ABDOMINALS CRUNCH ON THE GROUND    
C SIDES CRUNCH WITH TWIST    
C LUMBARS HYPEREXTENSIONS ROMAN CHAIR 3 X 15 30 / 30 / 30
C ALL BIKE 8 MIN  
C ALL RUNNING 8 MIN