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Sonja Hartomo
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Kiputreeni
Kiputreeni
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Routine
Workout journal
View muscles for workout:
All
1. päivä
2. Päivä
3. Päivä
4. Päivä
Muscle load:
Muscle
Load (%)
Active muscle load:
(View muscle load for a single muscle by placing mouse cursor on top of it)
Statistics:
Workouts:
, exercises:
, muscles:
.
1. päivä
Exercise
Repetitions
1.
Sled leg press
-
2.
Body weight glute-ham raise
-
3.
Lever (selectorized) seated leg curl
-
4.
Sled vertical calf press
-
5.
Weighted lying twist
-
6.
Weighted crunch
-
7.
Body weight front plank
-
2. Päivä
Exercise
Repetitions
1.
Cable close grip pulldown with stirrups
-
2.
Cable wide grip seated row
-
3.
Cable upright row
-
4.
Dumbbell front raise
-
5.
Dumbbell lateral raise
-
6.
Dumbbell seated rear lateral raise
-
3. Päivä
Exercise
Repetitions
1.
Dumbbell incline bench press
-
2.
Lever (selectorized) decline bench press
-
3.
Dumbbell fly
-
4.
Body weight crunch on ball
-
5.
Body weight bent-knee lying twist
-
4. Päivä
Exercise
Repetitions
1.
Sled hack leg press
-
2.
Lever (selectorized) leg extension
-
3.
Barbell lying triceps extension (skull crusher)
-
4.
Cable pushdown with rope
-
5.
Lever (plate loaded) preacher curl
-
6.
Barbell standing reverse preacher curl
-
7.
Cable alternating biceps curl
-
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