Shared Program

My Workout #3

Author
Ari
About
Total body circuit for use on home gym equipment. This is one of three workouts made by Ari for purpose of muscle building.

This workout program was created using Reps & Sets, the complete gym loggin app for iPhone and Apple Watch. Get Reps & Sets

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Cycling

110:00 15 miles/h 3
REST 01:00

Plank

101:00
REST 01:00
201:00
REST 01:00
301:00

Seated Chest Press

18 x 40lb
REST 00:20
28 x 40lb
REST 00:20
38 x 40lb
REST 00:20
48 x 40lb
REST 00:20
58 x 40lb
REST 00:20
68 x 40lb

Cable Seated Row

18 x 50lb
REST 00:20
28 x 50lb
REST 00:20
38 x 50lb
REST 00:20
48 x 50lb
REST 00:20
58 x 50lb
REST 00:20
68 x 50lb

Triceps Push-Down

18 x 30lb
REST 00:20
28 x 30lb
REST 00:20
38 x 30lb
REST 00:20
48 x 30lb
REST 00:20
58 x 30lb
REST 00:20
68 x 30lb

Alternating Hammer Curl With Twist

18 x 15lb
REST 00:20
28 x 15lb
REST 00:20
38 x 15lb
REST 00:20
48 x 15lb
REST 00:20
58 x 15lb
REST 00:20
68 x 15lb

Cable Abduction

15 x 10lb
25 x 10lb
35 x 10lb
45 x 10lb
55 x 10lb
65 x 10lb
75 x 10lb
85 x 10lb
95 x 10lb
105 x 10lb

Cable Adduction

15 x 5lb
25 x 5lb
35 x 5lb
45 x 5lb
55 x 5lb
65 x 5lb
75 x 5lb
85 x 5lb
95 x 5lb
105 x 5lb

Seated Calf Raise

18 x 50lb
REST 00:20
28 x 50lb
REST 00:20
38 x 50lb
REST 00:20
48 x 50lb
REST 00:20
58 x 50lb
REST 00:20
68 x 50lb

Ab Crunch Machine

18 x 40lb
REST 00:20
28 x 40lb
REST 00:20
38 x 40lb
REST 00:20
48 x 40lb
REST 00:20
58 x 40lb
REST 00:20
68 x 40lb