SPARATUS 12 ANDRIOD

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

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Created By:

erikdeirdre on April 21, 2014

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Workout Category:

Total Body

Body Parts:

Shoulders, Back, Chest, Thighs, Abs

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Shoulders
Twisting Dumbbell Shoulder Press	30 lbs.	15	20
	-	-	20
Back
Pushup Position Row with Squat Thrust	5 lbs.	15	20
	-	-	20
Chest
Dumbbell Floor Press	40 lbs.	15	20
	-	-	20
Thighs
Dumbbell Stepover	5 lbs.	15	20
	-	-	20
Back
Dumbbell Row	5 lbs.	15	20
	-	-	20
Abs
Mountain Climber with Pushup	-	15	20
	-	-	20
Thighs
Dumbbell Side Lunge and Curl	10 lbs.	15	20
Chest
Plank Walkup with Dumbbell Drag	10 lbs.	15	20
	-	-	20
Thighs
Dumbbell Stepover	10 lbs.	15	20
	-	-	20
Back
Dumbbell Single-Arm Alternating Clean	10 lbs.	15	20
	-	-	20

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Dumbbell Straight-leg Deadlift and Row	5 lbs.	15	15
Dumbbell Lunge with Single-Arm Overhead Press	5 lbs.	15	15
Abs
Russian Twist	-	15	15
Back
Squat Thrust with Single-Arm Dumbbell Clean	5 lbs.	15	15
Abs
Mountain Climber with Pushup	-	15	15

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