Module 1 for men
3 days a week
START YOUR WORKOUT!
WARM UP
TREADMILL | 10 MIN
MUSCLE GROUP | PECTORALS
MACHINE NUMBER | 5
EXERCISE NAME | CHEST PRESS
SET | 3
REPETITIONS | 12
MUSCLE GROUP | DORSALS
MACHINE NUMBER | 20
EXERCISE NAME | PULL DOWN
SET | 3
REPETITIONS | 12
MUSCLE GROUP | SHOULDERS
MACHINE NUMBER | 15
EXERCISE NAME | LATERAL RISE
SET | 3
REPETITIONS | 15
MUSCLE GROUP | TRICEPS
MACHINE NUMBER | 25
EXERCISE NAME | TRICEPS PRESS
SET | 3
REPETITIONS | 12
MUSCLE GROUP | BICEPS
MACHINE NUMBER | 27
EXERCISE NAME | BICEPS CURL
SET | 3
REPETITIONS | 12
MUSCLE GROUP | LEGS
MACHINE NUMBER | 52
EXERCISE NAME | LEG EXTENSION
SET | 3
REPETITIONS | 12
MUSCLE GROUP | LEGS
MACHINE NUMBER | 30
EXERCISE NAME | LEG CURL
SET | 3
REPETITIONS | 12
MUSCLE GROUP | ABS
MACHINE NUMBER | 48
EXERCISE NAME | ABS MACHINE
SET | 3
REPETITIONS | 12
CARDIO
STAIRMASTER | 10 MIN
AND
BIKE | 20 MIN
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