Evening Exercise Program

PLEASE NOTE THE CHANGES. I've added Leg Extensions to the routine. I've worked with this routine for some time and have concluded that it would be better to cut the sets to 30 secs each - which should give enough time for 6, 8, or 12 reps depending on weight amounts [more weight means less reps required - and what your goals are]. PLEASE DO NOT CUT THE REST TIMES.) The program uses machine weights. It is designed for those who have the Weider C4800 system, but can be used with any machine weight system, even the Bowflex type. When I do this program I add another plate for each set (Example: 3 plates, 4 plates, 5 plates)

Exercises

Conjunto 1: 1 rodada

Leg Press

30 segundos

Rest

1 minuto

Leg Press

30 segundos

Rest

1 minuto

Leg Press

30 segundos

Rest

1 minuto

Conjunto 2: 1 rodada

Right Oblique Crunch

30 segundos

Rest

1 minuto

Right Oblique Crunch

30 segundos

Rest

1 minuto

Right Oblique Crunch

30 segundos

Rest

1 minuto

Conjunto 3: 1 rodada

Ab Crunch

30 segundos

Rest

1 minuto

Ab Crunch

30 segundos

Rest

1 minuto

Ab Crunch

30 segundos

Rest

1 minuto

Conjunto 4: 1 rodada

Left Oblique Crunch

30 segundos

Rest

1 minuto

Left Oblique Crunch

30 segundos

Rest

1 minuto

Left Oblique Exercise

30 segundos

Rest

1 minuto

Conjunto 5: 1 rodada

Bench Press

30 segundos

Rest

1 minuto

Bench Press

30 segundos

Rest

1 minuto

Bench Press

30 segundos

Rest

1 minuto

Leg Extensions

30 segundos

Rest

1 minuto

Leg Extensions

30 segundos

Rest

1 minuto

Leg Extensions

30 segundos

Rest

1 minuto

Conjunto 6: 1 rodada

Overhead Lat Pull Down

30 segundos

Rest

1 minuto

Overhead Lat Pull Down

30 segundos

Rest

1 minuto

Overhead Lat Pull Down

30 segundos

Rest

1 minuto

Conjunto 7: 1 rodada

Behind Head Lat Pull Down

30 segundos

Rest

1 minuto

Behind Head Lat Pull Down

30 segundos

Rest

1 minuto

Behind Head Lat Pull Down

30 segundos

Rest

1 minuto

Conjunto 8: 1 rodada

Preacher Curl

30 segundos

Rest

1 minuto

Preacher Curl

30 segundos

Rest

1 minuto

Preacher Curl

30 segundos

Rest

1 minuto

Conjunto 9: 1 rodada

Standing Row

30 segundos

Rest

1 minuto

Standing Row

30 segundos

Rest

1 minuto

Standing Row

30 segundos

Rest

1 minuto

Conjunto 10: 1 rodada

Upright Row

30 segundos

Rest

1 minuto

Upright Row

30 segundos

Rest

1 minuto

Upright Row

30 segundos

Rest

1 minuto

Conjunto 11: 1 rodada

Biceps Curls

30 segundos

Rest

1 minuto

Biceps Curl

30 segundos

Rest

1 minuto

Biceps Curl

30 segundos

Rest

1 minuto

Conjunto 12: 1 rodada

Standing Tricep Lat Pull Down

30 segundos

Rest

1 minuto

Standing Tricep Lat Pull Down

30 segundos

Rest

1 minuto

Standing Tricep Lat Pull Down

30 segundos

Rest

1 minuto

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