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preacher2009
First Steps to Abs
AUTOPLAYAUDIO TIP
General
Beginner
Machine strength
Plan Details
The First Steps to Abs routine by preacher2009 is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Plan Description
follow for first month...
Mon
Wed
Fri
Chest and back
Est time: 102 min
15 exercises
Machine Fly
Chest
Sets
2
Reps
15
Interval
00:00
Rest Time
00:30
Cable Lat Pulldown (Wide Grip)
Back
Sets
2
Reps
15
Interval
00:00
Rest Time
00:30
Barbell Incline Bench Press
Chest
Sets
3
Reps
12
Interval
00:00
Rest Time
01:00
Machine Lat Pulldown (Reverse Grip)
Back
Sets
3
Reps
15
Interval
00:00
Rest Time
00:15
Barbell Bench Press
Chest
Sets
3
Reps
12
Interval
00:00
Rest Time
01:00
Cable Rear Pulldown (Wide Grip)
Back
Sets
3
Reps
12
Interval
00:00
Rest Time
01:00
Cable Cross-Over
Chest
Sets
3
Reps
12
Interval
00:00
Rest Time
01:00
Cable Seated Row
Back
Sets
3
Reps
20
Interval
00:00
Rest Time
00:30
Leverage Decline Chest Press
Chest
Sets
3
Reps
15
Interval
00:00
Rest Time
01:00
Dumbbell Bent-Over Row
Back
Sets
3
Reps
15
Interval
00:00
Rest Time
00:30
Leverage Incline Chest Press
Chest
Sets
3
Reps
12
Interval
00:00
Rest Time
00:45
Dumbbell One-Arm Row
Back
Sets
3
Reps
0
Interval
00:00
Rest Time
00:00
Machine Ab Crunch
Abs
Sets
3
Reps
40
Interval
00:00
Rest Time
01:00
Back Hyperextension
Back
Sets
3
Reps
15
Interval
00:00
Rest Time
01:00
Air Bike
Abs
Sets
3
Reps
25
Interval
00:00
Rest Time
00:35
