Module 2 for men
3 TO 4 days a week
START YOUR WORKOUT!
DAY 1
WARM UP
TREADMILL
WALKING | 5 MIN
RUNNING | 5 MIN
MUSCLE GROUP | PECTORALS
MACHINE NUMBER | 3
EXERCISE NAME | FLY
SET | 3
REPETITIONS | 12
MUSCLE GROUP | PECTORALS
MACHINE NUMBER | 85
EXERCISE NAME | CHES PRESS VERTICAL
SET | 3
REPETITIONS | 12
MUSCLE GROUP | SHOULDERS
MACHINE NUMBER | 17
EXERCISE NAME | SHOULDER PRESS
SET | 3
REPETITIONS | 12
MUSCLE GROUP | SHOULDERS
MACHINE NUMBER | WEIGHTS
EXERCISE NAME | DUMBBERLL LATERAL RISE
SET | 3
REPETITIONS | 15
MUSCLE GROUP | TRICEPS
MACHINE NUMBER | 68
EXERCISE NAME | TRICEPS PUSHDOWN
SET | 3
REPETITIONS | 12
MUSCLE GROUP | TRICEPS
MACHINE NUMBER | WEIGHTS
EXERCISE NAME | TRICEPS KICKBACK
SET | 3
REPETITIONS | 12
MUSCLE GROUP | ABS
MACHINE NUMBER | 71
EXERCISE NAME | SIT UP
SET | 3
REPETITIONS | 12
CARDIO
STAIR MASTER | 15 MIN
AND
TREADMILL | 15 MIN
START YOUR WORKOUT!
DAY 2
WARM UP
TREADMILL
WALKING | 5 MIN
RUNNING | 5 MIN
MUSCLE GROUP | DORSALS
MACHINE NUMBER | 1
EXERCISE NAME | ROW
SET | 3
REPETITIONS | 12
MUSCLE GROUP | DORSALS
MACHINE NUMBER | 2
EXERCISE NAME | PULLDOWN
SET | 3
REPETITIONS | 12
MUSCLE GROUP | BICEPS
MACHINE NUMBER | WEIGHTS
EXERCISE NAME | ALTERNATING DUMBBELL CURL
SET | 3
REPETITIONS | 12
MUSCLE GROUP | BICEPS
MACHINE NUMBER | 41
EXERCISE NAME | SCOTT MACHINE
SET | 3
REPETITIONS | 15
MUSCLE GROUP | LEGS
MACHINE NUMBER | 63
EXERCISE NAME | PENDULANT HACK
SET | 3
REPETITIONS | 12
MUSCLE GROUP | LEGS
MACHINE NUMBER | 37
EXERCISE NAME | HORIZONTAL LEG PRESS
SET | 3
REPETITIONS | 12
MUSCLE GROUP | LEGS
MACHINE NUMBER | 42
EXERCISE NAME | KNELLING LEG CURL
SET | 3
REPETITIONS | 12
CARDIO
STAIR MASTER | 15 MIN
AND
TREADMILL | 15 MIN