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

Seria 1: 1 runda

Leg Press

30 sekundy

Rest

1 minuta

Leg Press

30 sekundy

Rest

1 minuta

Leg Press

30 sekundy

Rest

1 minuta

Seria 2: 1 runda

Right Oblique Crunch

30 sekundy

Rest

1 minuta

Right Oblique Crunch

30 sekundy

Rest

1 minuta

Right Oblique Crunch

30 sekundy

Rest

1 minuta

Seria 3: 1 runda

Ab Crunch

30 sekundy

Rest

1 minuta

Ab Crunch

30 sekundy

Rest

1 minuta

Ab Crunch

30 sekundy

Rest

1 minuta

Seria 4: 1 runda

Left Oblique Crunch

30 sekundy

Rest

1 minuta

Left Oblique Crunch

30 sekundy

Rest

1 minuta

Left Oblique Exercise

30 sekundy

Rest

1 minuta

Seria 5: 1 runda

Bench Press

30 sekundy

Rest

1 minuta

Bench Press

30 sekundy

Rest

1 minuta

Bench Press

30 sekundy

Rest

1 minuta

Leg Extensions

30 sekundy

Rest

1 minuta

Leg Extensions

30 sekundy

Rest

1 minuta

Leg Extensions

30 sekundy

Rest

1 minuta

Seria 6: 1 runda

Overhead Lat Pull Down

30 sekundy

Rest

1 minuta

Overhead Lat Pull Down

30 sekundy

Rest

1 minuta

Overhead Lat Pull Down

30 sekundy

Rest

1 minuta

Seria 7: 1 runda

Behind Head Lat Pull Down

30 sekundy

Rest

1 minuta

Behind Head Lat Pull Down

30 sekundy

Rest

1 minuta

Behind Head Lat Pull Down

30 sekundy

Rest

1 minuta

Seria 8: 1 runda

Preacher Curl

30 sekundy

Rest

1 minuta

Preacher Curl

30 sekundy

Rest

1 minuta

Preacher Curl

30 sekundy

Rest

1 minuta

Seria 9: 1 runda

Standing Row

30 sekundy

Rest

1 minuta

Standing Row

30 sekundy

Rest

1 minuta

Standing Row

30 sekundy

Rest

1 minuta

Seria 10: 1 runda

Upright Row

30 sekundy

Rest

1 minuta

Upright Row

30 sekundy

Rest

1 minuta

Upright Row

30 sekundy

Rest

1 minuta

Seria 11: 1 runda

Biceps Curls

30 sekundy

Rest

1 minuta

Biceps Curl

30 sekundy

Rest

1 minuta

Biceps Curl

30 sekundy

Rest

1 minuta

Seria 12: 1 runda

Standing Tricep Lat Pull Down

30 sekundy

Rest

1 minuta

Standing Tricep Lat Pull Down

30 sekundy

Rest

1 minuta

Standing Tricep Lat Pull Down

30 sekundy

Rest

1 minuta

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