Week 2
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Week 2, Day 8: Legs & AbsCardio at Gym
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ExerciseSetsRepsNotesElliptical Trainer or Exercise Bike
3
Leg Press3
10-12/ last to failure
1 min rest b/t sets
MinutesLevel
4
Leg Extensions3
10-12/ last to failure
1 min rest b/t sets
1-21
5
Seated Leg Curl
3
10-12/ last to failure
1 min rest b/t sets
3-52
6
Straight Leg Dumbbell Deadlift
3
10-12/ last to failure
1 min rest b/t sets
6-93
7
Seated Calf Raise
3
10-12/ last to failure
1 min rest b/t sets
10-112
8
Standing Calf Raises
3
10-12/ last to failure
1 min rest b/t sets
12-153
9
Ab Crunch Machine
3
10-12/ last to failure
1 min rest b/t sets
16-172
10
Hanging Leg Raise
3
10-12/ last to failure
1 min rest b/t sets
18-213
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Week 2, Day 9: Cardio & Accelerating Your Fat Burn22-242
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Elliptical Trainer or Exercise Bike
See Cardio at Gym
13
Week 2, Day 10: Back & Biceps
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ExerciseSetsRepsNotes
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One-Arm Dumbbell Row
3
10-12/ last to failure
1 min rest b/t sets
16
Underhand Cable Pulldowns
3
10-12/ last to failure
1 min rest b/t sets
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Barbell Deadlift3
10-12/ last to failure
1 min rest b/t sets
18
Alternate Dumbbell Curl
3
10-12/ last to failure
1 min rest b/t sets
19
Standing Barbell Curl
3
10-12/ last to failure
1 min rest b/t sets
20
Week 2, Day 11: Chest, Shoulders & Triceps
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ExerciseSetsRepsNotes
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Bench Press3
10-12/ last to failure
1 min rest b/t sets
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Incline Flyes3
10-12/ last to failure
1 min rest b/t sets
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Bent Over Side Laterals
3
10-12/ last to failure
1 min rest b/t sets
25
Seated Dumbbell Press
3
10-12/ last to failure
1 min rest b/t sets
26
Dips - Triceps Version
3
10-12/ last to failure
1 min rest b/t sets
27
Week 2, Day 12: Cardio
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Elliptical Trainer or Exercise Bike
See Cardio at Gym
29
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Week 2, Day 13: Legs & AbsCardio at Gym
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ExerciseSetsRepsNotesElliptical Trainer or Exercise Bike
35
Barbell Squat3
10-12/ last to failure
1 min rest b/t sets
MinutesLevel
36
Dumbbell Lunges
3
10-12/ last to failure
1 min rest b/t sets
1-21
37
Seated Leg Curl
3
10-12/ last to failure
1 min rest b/t sets
3-52
38
Straight Leg Barbell Deadlift
3
10-12/ last to failure
1 min rest b/t sets
6-93
39
Seated Calf Raise
3
10-12/ last to failure
1 min rest b/t sets
10-112
40
Standing Calf Raises
3
10-12/ last to failure
1 min rest b/t sets
12-153
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Crunches3
10-12/ last to failure
1 min rest b/t sets
16-172
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Hanging Leg Raise
3
10-12/ last to failure
1 min rest b/t sets
18-213
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Week 2, Day 14: Back & Biceps22-242
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ExerciseSetsRepsNotes
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Bent Over Two-Dumbbell Row
3
10-12/ last to failure
1 min rest b/t sets
46
Pullups3
10-12/ last to failure
1 min rest b/t sets
47
Hyperextensions
3
10-12/ last to failure
1 min rest b/t sets
48
Concentration Curls
3
10-12/ last to failure
1 min rest b/t sets
49
Barbell Curl3
10-12/ last to failure
1 min rest b/t sets
50
Elliptical Trainer or Exercise Bike
See Cardio at Gym
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