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  • Kris Gethin 12-Week - Total - Workout PDF

    Uploaded by

    mita munshi
    5K views322 pages
    This workout template consists of 7 exercises targeting the legs over 45 minutes, including 20 minutes of jogging. The first exercise is 20 minutes of jogging on a treadmill. The remaining exercises are strength exercises for the legs using machines, with most exercises consisting of 5 sets with the first 2 as warm up and the last 3 taken to failure.

    Original Description:

    Original Title

    KRIS GETHIN 12-WEEK_TOTAL_WORKOUT.pdf

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    This workout template consists of 7 exercises targeting the legs over 45 minutes, including 20 minutes of jogging. The first exercise is 20 minutes of jogging on a treadmill. The remaining exercises are strength exercises for the legs using machines, with most exercises consisting of 5 sets with the first 2 as warm up and the last 3 taken to failure.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    5K views322 pages

    Kris Gethin 12-Week - Total - Workout PDF

    Uploaded by

    mita munshi
    This workout template consists of 7 exercises targeting the legs over 45 minutes, including 20 minutes of jogging. The first exercise is 20 minutes of jogging on a treadmill. The remaining exercises are strength exercises for the legs using machines, with most exercises consisting of 5 sets with the first 2 as warm up and the last 3 taken to failure.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    of 322

    Out of 10 RATE THIS WORKOUT TEMPLATE:

    8.4 Good
    1024 Ratings
    1 2 3 4 5 6 7 8 9 10
    KRIS GETHIN 12-WEEK DAILY
    TRAINER - WEEK 1: DAY 1 -
    CREATED BY bodyspace
    Like 0 | LEGS
    Main Goal: Workout For: Level: Date Created:
    Transform Everyone All Nov 23, 2012

    Muscles Worked: Hamstrings, Quadriceps

    TOTAL EXERCISES TOTAL SETS TOTAL TOTAL


    WORKOUT TIME CARDIO

    7 28 00:45 00:40
    hr : min hr : min

    TRACK WORKOUT NOW


    SAVE TO MY TEMPLATES

    BODYSPACE'S WORKOUT TEMPLATE DETAILS

    1 JOGGING-
    TREADMILL
    View Guide
    MUSCLE : Quadriceps
    EQUIPMENT : Machine

    SET 1: CARDIO SET

    TIME TARGET: 00:20:00 TO 00:20:00

    OPTIONAL CARDIO TRACKING

    CALORIES TARGET: 0 TO 0 CALORIES

    DISTANCE TARGET: 0.00 TO 0.00 MILES

    HEART RATE TARGET: 0 TO 0 BPM

    SETTING TARGET: 0 TO 0 SETTING / LEVEL

    REPS TARGET: 0 TO 0 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC


    2 LEG PRESS
    View Guide
    MUSCLE : Quadriceps
    EXERCISE TYPE : Strength
    EQUIPMENT : Machine

    TIPS FOR THIS EXERCISE :


    First 4 sets are warm-up sets. Last 3 sets to failure in rep range.

    SET 1 : STANDARD SET

    REPS TARGET: 10 TO 12 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN SETS 1 MIN 30 SEC

    SET 2 : STANDARD SET

    REPS TARGET: 10 TO 12 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN SETS 1 MIN 30 SEC

    SET 3 : STANDARD SET

    REPS TARGET: 10 TO 12 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN SETS 1 MIN 30 SEC

    SET 4 : STANDARD SET

    REPS TARGET: 10 TO 12 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN SETS 1 MIN 30 SEC

    SET 5 : STANDARD SET


    REPS TARGET: 12 TO 20 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN SETS 1 MIN 30 SEC

    SET 6 : STANDARD SET

    REPS TARGET: 12 TO 20 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN SETS 1 MIN 30 SEC

    SET 7 : STANDARD SET

    REPS TARGET: 12 TO 12 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    3 SEATED LEG
    CURL
    View Guide
    MUSCLE : Hamstrings
    EXERCISE TYPE : Strength
    EQUIPMENT : Machine

    TIPS FOR THIS EXERCISE :


    First two sets are warm-up sets. Last three sets to failure in rep range.

    SET 1 : STANDARD SET

    REPS TARGET: 15 TO 15 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN SETS 1 MIN 30 SEC

    SET 2 : STANDARD SET


    REPS TARGET: 15 TO 15 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN SETS 1 MIN 30 SEC

    SET 3 : STANDARD SET

    REPS TARGET: 12 TO 15 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN SETS 1 MIN 30 SEC

    SET 4 : STANDARD SET

    REPS TARGET: 12 TO 15 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN SETS 1 MIN 30 SEC

    SET 5 : STANDARD SET

    REPS TARGET: 12 TO 15 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    4 LYING LEG CURLS


    View Guide
    MUSCLE : Hamstrings
    EXERCISE TYPE : Strength
    EQUIPMENT : Machine

    TIPS FOR THIS EXERCISE :


    First two sets are warm-up sets. Last three sets to failure in rep range.

    SET 1 : STANDARD SET


    TARGET: 15 TO 15 REPS
    REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN SETS 1 MIN 30 SEC

    SET 2 : STANDARD SET

    REPS TARGET: 15 TO 15 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN SETS 1 MIN 30 SEC

    SET 3 : STANDARD SET

    REPS TARGET: 12 TO 15 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN SETS 1 MIN 30 SEC

    SET 4 : STANDARD SET

    REPS TARGET: 12 TO 15 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN SETS 1 MIN 30 SEC

    SET 5 : STANDARD SET

    REPS TARGET: 12 TO 15 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN EXERCISES 0 MIN 45 SEC


    5 LEG EXTENSIONS
    View Guide
    MUSCLE : Quadriceps
    EXERCISE TYPE : Strength
    EQUIPMENT : Machine

    TIPS FOR THIS EXERCISE :


    First two sets are warm-up sets. Last two sets to failure in rep range.

    SET 1 : STANDARD SET

    REPS TARGET: 15 TO 20 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN SETS 1 MIN 30 SEC

    SET 2 : STANDARD SET

    REPS TARGET: 15 TO 20 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN SETS 1 MIN 30 SEC

    SET 3 : STANDARD SET

    REPS TARGET: 15 TO 20 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN SETS 1 MIN 30 SEC

    SET 4 : STANDARD SET

    REPS TARGET: 15 TO 20 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN EXERCISES 0 MIN 45 SEC


    6 HACK SQUAT
    View Guide
    MUSCLE : Quadriceps
    EXERCISE TYPE : Strength
    EQUIPMENT : Machine

    TIPS FOR THIS EXERCISE :


    First two sets are warm-up sets. Last three sets to failure in rep range.

    SET 1 : STANDARD SET

    REPS TARGET: 15 TO 20 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN SETS 1 MIN 30 SEC

    SET 2 : STANDARD SET

    REPS TARGET: 15 TO 20 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN SETS 1 MIN 30 SEC

    SET 3 : STANDARD SET

    REPS TARGET: 20 TO 30 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN SETS 1 MIN 30 SEC

    SET 4 : STANDARD SET

    REPS TARGET: 20 TO 30 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN SETS 1 MIN 30 SEC

    SET 5 : STANDARD SET


    REPS TARGET: 20 TO 30 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    7 JOGGING-
    TREADMILL
    View Guide
    MUSCLE : Quadriceps
    EQUIPMENT : Machine

    SET 1: CARDIO SET

    TIME TARGET: 00:20:00 TO 00:20:00


    Out of 10 RATE THIS WORKOUT TEMPLATE:
    8.5 Good
    392 Ratings
    1 2 3 4 5 6 7 8 9 10
    KRIS GETHIN 12-WEEK DAILY
    TRAINER - WEEK 1: DAY 2 -
    CREATED BY bodyspace
    Like 0 | CHEST/TRICEPS
    Main Goal: Workout For: Level: Date Created:
    Transform Everyone All Nov 23, 2012

    Muscles Worked: Quadriceps, Chest, Triceps

    TOTAL EXERCISES TOTAL SETS TOTAL TOTAL


    WORKOUT TIME CARDIO

    8 21 00:45 00:40
    hr : min hr : min

    TRACK WORKOUT NOW


    SAVE TO MY TEMPLATES

    BODYSPACE'S WORKOUT TEMPLATE DETAILS

    1 JOGGING-
    TREADMILL
    View Guide
    MUSCLE : Quadriceps
    EQUIPMENT : Machine

    SET 1: CARDIO SET

    TIME TARGET: 00:20:00 TO 00:20:00

    OPTIONAL CARDIO TRACKING

    CALORIES TARGET: 0 TO 0 CALORIES

    DISTANCE TARGET: 0.00 TO 0.00 MILES

    HEART RATE TARGET: 0 TO 0 BPM

    SETTING TARGET: 0 TO 0 SETTING / LEVEL

    REPS TARGET: 0 TO 0 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC


    2 DUMBBELL
    BENCH PRESS
    View Guide
    MUSCLE : Chest
    EXERCISE TYPE : Strength
    EQUIPMENT : Dumbbell

    TIPS FOR THIS EXERCISE :


    First three sets are warm-up sets. Last three sets to failure in rep range.

    SET 1 : STANDARD SET

    REPS TARGET: 6 TO 10 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2 : STANDARD SET

    REPS TARGET: 6 TO 10 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3 : STANDARD SET

    REPS TARGET: 6 TO 10 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 4 : STANDARD SET

    REPS TARGET: 6 TO 10 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN SETS 0 MIN 45 SEC


    SET 5 : STANDARD SET

    REPS TARGET: 6 TO 10 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 6 : STANDARD SET

    REPS TARGET: 6 TO 10 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    3 INCLINE
    DUMBBELL FLYES
    View Guide
    MUSCLE : Chest
    EXERCISE TYPE : Strength
    EQUIPMENT : Dumbbell

    TIPS FOR THIS EXERCISE :


    Both sets to failure in rep range.

    SET 1 : STANDARD SET

    REPS TARGET: 8 TO 15 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2 : STANDARD SET

    REPS TARGET: 8 TO 15 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN EXERCISES 0 MIN 45 SEC


    4 STRAIGHT-ARM
    DUMBBELL
    PULLOVER
    View Guide
    MUSCLE : Chest
    EXERCISE TYPE : Strength
    EQUIPMENT : Dumbbell

    TIPS FOR THIS EXERCISE :


    Both sets to failure in rep range.

    SET 1 : STANDARD SET

    REPS TARGET: 10 TO 12 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2 : STANDARD SET

    REPS TARGET: 10 TO 12 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    5 TRICEPS
    PUSHDOWN -
    ROPE
    ATTACHMENT
    View Guide
    MUSCLE : Triceps
    EXERCISE TYPE : Strength
    EQUIPMENT : Cable

    TIPS FOR THIS EXERCISE :


    All three sets to failure in rep range.

    SET 1 : STANDARD SET

    REPS TARGET: 10 TO 12 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG
    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2 : STANDARD SET

    REPS TARGET: 10 TO 12 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3 : STANDARD SET

    REPS TARGET: 10 TO 12 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    6 CABLE LYING
    TRICEPS
    EXTENSION
    View Guide
    MUSCLE : Triceps
    EXERCISE TYPE : Strength
    EQUIPMENT : Cable

    TIPS FOR THIS EXERCISE :


    All three sets to failure in rep range.

    SET 1 : STANDARD SET

    REPS TARGET: 10 TO 12 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2 : STANDARD SET

    REPS TARGET: 10 TO 12 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG
    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3 : STANDARD SET

    REPS TARGET: 10 TO 12 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    7 SEATED TRICEPS
    PRESS
    View Guide
    MUSCLE : Triceps
    EXERCISE TYPE : Strength
    EQUIPMENT : Dumbbell

    TIPS FOR THIS EXERCISE :


    All three sets to failure in rep range.

    SET 1 : STANDARD SET

    REPS TARGET: 10 TO 12 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2 : STANDARD SET

    REPS TARGET: 10 TO 12 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3 : STANDARD SET

    REPS TARGET: 10 TO 12 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG
    REST BETWEEN EXERCISES 0 MIN 45 SEC

    8 JOGGING-
    TREADMILL
    View Guide
    MUSCLE : Quadriceps
    EQUIPMENT : Machine

    SET 1: CARDIO SET

    TIME TARGET: 00:20:00 TO 00:20:00

    OPTIONAL CARDIO TRACKING

    CALORIES TARGET: 0 TO 0 CALORIES

    DISTANCE TARGET: 0.00 TO 0.00 MILES

    HEART RATE TARGET: 0 TO 0 BPM

    SETTING TARGET: 0 TO 0 SETTING / LEVEL

    REPS TARGET: 0 TO 0 REPS


    Out of 10 RATE THIS WORKOUT TEMPLATE:
    8.6 Good
    246 Ratings
    1 2 3 4 5 6 7 8 9 10
    KRIS GETHIN 12-WEEK DAILY
    TRAINER - WEEK 1: DAY 4 -
    CREATED BY bodyspace
    Like 0 | BACK/BICEPS
    Main Goal: Workout For: Level: Date Created:
    Transform Everyone All Nov 23, 2012

    Muscles Worked: Quadriceps, Biceps, Lats, Middle Back, Lower Back

    TOTAL EXERCISES TOTAL SETS TOTAL TOTAL


    WORKOUT TIME CARDIO

    9 31 00:45 00:40
    hr : min hr : min

    TRACK WORKOUT NOW


    SAVE TO MY TEMPLATES

    BODYSPACE'S WORKOUT TEMPLATE DETAILS

    1 JOGGING-
    TREADMILL
    View Guide
    MUSCLE : Quadriceps
    EQUIPMENT : Machine

    SET 1: CARDIO SET

    TIME TARGET: 00:20:00 TO 00:20:00

    OPTIONAL CARDIO TRACKING

    CALORIES TARGET: 0 TO 0 CALORIES

    DISTANCE TARGET: 0.00 TO 0.00 MILES

    HEART RATE TARGET: 0 TO 0 BPM

    SETTING TARGET: 0 TO 0 SETTING / LEVEL

    REPS TARGET: 0 TO 0 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC


    2 UNDERHAND
    CABLE
    PULLDOWNS
    View Guide
    MUSCLE : Lats
    EXERCISE TYPE : Strength
    EQUIPMENT : Cable

    TIPS FOR THIS EXERCISE :


    First set is a warm-up set.

    SET 1 : STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2 : STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3 : STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 4 : STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG
    REST BETWEEN EXERCISES 0 MIN 45 SEC

    3 BENT OVER
    BARBELL ROW
    View Guide
    MUSCLE : Middle Back
    EXERCISE TYPE : Strength
    EQUIPMENT : Barbell

    TIPS FOR THIS EXERCISE :


    First set is a warm-up set.

    SET 1 : STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2 : STANDARD SET

    REPS TARGET: 10 TO 12 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3 : STANDARD SET

    REPS TARGET: 10 TO 12 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 4 : STANDARD SET

    REPS TARGET: 10 TO 12 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG
    REST BETWEEN EXERCISES 0 MIN 45 SEC

    4 HYPEREXTENSIONS
    (BACK
    EXTENSIONS)
    View Guide
    MUSCLE : Lower Back
    EXERCISE TYPE : Strength
    EQUIPMENT : Other

    TIPS FOR THIS EXERCISE :


    First set is a warm-up set.

    SET 1 : STANDARD SET

    REPS TARGET: 10 TO 12 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2 : STANDARD SET

    REPS TARGET: 10 TO 12 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3 : STANDARD SET

    REPS TARGET: 10 TO 12 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    5 STRAIGHT-ARM
    PULLDOWN
    View Guide
    MUSCLE : Lats
    EXERCISE TYPE : Strength
    EQUIPMENT : Cable

    TIPS FOR THIS EXERCISE :


    This is an FST-7 style set.

    SET 1 : STANDARD SET

    REPS TARGET: 10 TO 15 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2 : STANDARD SET

    REPS TARGET: 10 TO 15 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3 : STANDARD SET

    REPS TARGET: 10 TO 15 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 4 : STANDARD SET

    REPS TARGET: 10 TO 15 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 5 : STANDARD SET

    REPS TARGET: 10 TO 15 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG
    REST BETWEEN SETS 0 MIN 45 SEC

    SET 6 : STANDARD SET

    REPS TARGET: 10 TO 15 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 7 : STANDARD SET

    REPS TARGET: 10 TO 15 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    6 CONCENTRATION
    CURLS
    View Guide
    MUSCLE : Biceps
    EXERCISE TYPE : Strength
    EQUIPMENT : Dumbbell

    TIPS FOR THIS EXERCISE :


    First two sets are warm-up sets. Perform the rep range for each arm.

    SET 1 : STANDARD SET

    REPS TARGET: 12 TO 15 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2 : STANDARD SET

    REPS TARGET: 12 TO 15 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG
    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3 : STANDARD SET

    REPS TARGET: 12 TO 15 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 4 : STANDARD SET

    REPS TARGET: 12 TO 15 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 5 : STANDARD SET

    REPS TARGET: 12 TO 15 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    7 DUMBBELL
    ALTERNATE
    BICEP CURL
    View Guide
    MUSCLE : Biceps
    EXERCISE TYPE : Strength
    EQUIPMENT : Dumbbell

    TIPS FOR THIS EXERCISE :


    Perform the rep range for each arm.

    SET 1 : STANDARD SET

    REPS TARGET: 12 TO 15 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG
    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2 : STANDARD SET

    REPS TARGET: 12 TO 15 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3 : STANDARD SET

    REPS TARGET: 12 TO 15 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    8 STANDING ONE-
    ARM CABLE CURL
    View Guide
    MUSCLE : Biceps
    EXERCISE TYPE : Strength
    EQUIPMENT : Cable

    TIPS FOR THIS EXERCISE :


    Perform rep range for each arm.

    SET 1 : STANDARD SET

    REPS TARGET: 15 TO 20 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2 : STANDARD SET

    REPS TARGET: 15 TO 20 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG
    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3 : STANDARD SET

    REPS TARGET: 15 TO 20 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    9 JOGGING-
    TREADMILL
    View Guide
    MUSCLE : Quadriceps
    EQUIPMENT : Machine

    SET 1: CARDIO SET

    TIME TARGET: 00:20:00 TO 00:20:00

    OPTIONAL CARDIO TRACKING

    CALORIES TARGET: 0 TO 0 CALORIES

    DISTANCE TARGET: 0.00 TO 0.00 MILES

    HEART RATE TARGET: 0 TO 0 BPM

    SETTING TARGET: 0 TO 0 SETTING / LEVEL

    REPS TARGET: 0 TO 0 REPS


    Out of 10 RATE THIS WORKOUT TEMPLATE:
    7.7 Good
    169 Ratings
    1 2 3 4 5 6 7 8 9 10
    KRIS GETHIN 12-WEEK DAILY
    TRAINER - WEEK 1: DAY 5 -
    CREATED BY bodyspace
    Like 0 | SHOULDERS/CALVES/ABS
    Main Goal: Workout For: Level: Date Created:
    Transform Everyone All Dec 19, 2012

    Muscles Worked: Shoulders, Quadriceps, Abdominals, Calves

    TOTAL EXERCISES TOTAL SETS TOTAL TOTAL


    WORKOUT TIME CARDIO

    9 26 00:45 00:40
    hr : min hr : min

    TRACK WORKOUT NOW


    SAVE TO MY TEMPLATES

    BODYSPACE'S WORKOUT TEMPLATE DETAILS

    1 JOGGING-
    TREADMILL
    View Guide
    MUSCLE : Quadriceps
    EQUIPMENT : Machine

    SET 1: CARDIO SET

    TIME TARGET: 00:20:00

    REST BETWEEN EXERCISES 3 MIN 0 SEC

    2 SEATED BARBELL
    MILITARY PRESS
    View Guide
    MUSCLE : Shoulders
    EXERCISE TYPE : Strength
    EQUIPMENT : Barbell

    TIPS FOR THIS EXERCISE :


    First set is warm-up.

    SET 1 : STANDARD SET

    REPS TARGET: 12 TO 15 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2 : STANDARD SET

    REPS
    TARGET: 12 TO 15 REPS
    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3 : STANDARD SET

    REPS TARGET: 12 TO 15 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 4 : STANDARD SET

    REPS TARGET: 12 TO 15 REPS

    REST BETWEEN EXERCISES 3 MIN 0 SEC

    3 SIDE LATERAL
    RAISE
    View Guide
    MUSCLE : Shoulders
    EXERCISE TYPE : Strength
    EQUIPMENT : Dumbbell

    TIPS FOR THIS EXERCISE :


    First set is a warm-up set.

    SET 1 : STANDARD SET

    REPS TARGET: 12 TO 15 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2 : STANDARD SET

    REPS TARGET: 12 TO 15 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3 : STANDARD SET

    REPS TARGET: 12 TO 15 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 4 : STANDARD SET

    REPS TARGET: 12 TO 15 REPS

    REST BETWEEN EXERCISES 3 MIN 0 SEC

    4 UPRIGHT
    BARBELL ROW
    View Guide
    MUSCLE : Shoulders
    EXERCISE TYPE : Strength
    EQUIPMENT : Barbell
    TIPS FOR THIS EXERCISE :
    21s Technique: 7 reps of top half of ROM, 7 reps of bottom half ROM, and 7 reps full ROM

    SET 1 : STANDARD SET

    REPS TARGET: 7 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2 : STANDARD SET

    REPS TARGET: 7 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3 : STANDARD SET

    REPS TARGET: 7 REPS

    REST BETWEEN EXERCISES 3 MIN 0 SEC

    5 LYING REAR DELT


    RAISE
    View Guide
    MUSCLE : Shoulders
    EXERCISE TYPE : Strength
    EQUIPMENT : Dumbbell

    SET 1 : STANDARD SET

    REPS TARGET: 12 TO 15 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2 : STANDARD SET

    REPS TARGET: 12 TO 15 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3 : STANDARD SET

    REPS TARGET: 12 TO 15 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 4 : STANDARD SET

    REPS
    TARGET: 12 TO 15 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 5 : STANDARD SET

    REPS TARGET: 12 TO 15 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 6 : STANDARD SET

    REPS TARGET: 12 TO 15 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 7 : STANDARD SET

    REPS TARGET: 12 TO 15 REPS

    REST BETWEEN EXERCISES 3 MIN 0 SEC

    SUPERSET / CIRCUIT
    6
    SIT-UP MUSCLE: Abdominals
    EXERCISE
    View Guide TYPE: Strength
    EQUIPMENT: Body
    Only

    SEATED CALF MUSCLE: Calves


    EXERCISE
    RAISE TYPE: Strength
    View Guide EQUIPMENT: Machine

    SET 1: SIT-UP | STANDARD SET

    REPS TARGET: 15 TO 20 REPS

    SET 1: SEATED CALF RAISE | STANDARD SET

    REPS TARGET: 20 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2: SIT-UP | STANDARD SET

    REPS TARGET: 15 TO 20 REPS

    SET 2: SEATED CALF RAISE | STANDARD SET

    REPS TARGET: 20 REPS

    REST BETWEEN SETS 0 MIN 45 SEC


    SET 3: SIT-UP | STANDARD SET

    REPS TARGET: 15 TO 20 REPS

    SET 3: SEATED CALF RAISE | STANDARD SET

    REPS TARGET: 20 REPS

    REST BETWEEN EXERCISES 3 MIN 0 SEC

    7 STANDING CALF
    RAISES
    View Guide
    MUSCLE : Calves
    EXERCISE TYPE : Strength
    EQUIPMENT : Machine

    TIPS FOR THIS EXERCISE :


    Perform exercise one leg at a time. Complete rep range on each leg.

    SET 1 : STANDARD SET

    REPS TARGET: 18 TO 20 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2 : STANDARD SET

    REPS TARGET: 18 TO 20 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3 : STANDARD SET

    REPS TARGET: 18 TO 20 REPS

    REST BETWEEN EXERCISES 3 MIN 0 SEC

    8 JOGGING-
    TREADMILL
    View Guide
    MUSCLE : Quadriceps
    EQUIPMENT : Machine

    SET 1: CARDIO SET

    TIME TARGET: 00:20:00


    Out of 10 RATE THIS WORKOUT TEMPLATE:
    8.7 Good
    121 Ratings
    1 2 3 4 5 6 7 8 9 10
    KRIS GETHIN 12-WEEK DAILY
    TRAINER - WEEK 1: DAY 7 -
    CREATED BY bodyspace
    Like 0 | LEGS
    Main Goal: Workout For: Level: Date Created:
    Transform Everyone All Dec 19, 2012

    Muscles Worked: Quadriceps, Hamstrings

    TOTAL EXERCISES TOTAL SETS TOTAL TOTAL


    WORKOUT TIME CARDIO

    9 11 00:45 00:40
    hr : min hr : min

    TRACK WORKOUT NOW


    SAVE TO MY TEMPLATES

    BODYSPACE'S WORKOUT TEMPLATE DETAILS

    1 JOGGING-
    TREADMILL
    View Guide
    MUSCLE : Quadriceps
    EQUIPMENT : Machine

    SET 1: CARDIO SET

    TIME TARGET: 00:20:00

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    SUPERSET / CIRCUIT
    2
    LEG MUSCLE: Quadriceps
    EXERCISE
    EXTENSIONS TYPE: Strength
    View Guide EQUIPMENT: Machine

    SEATED LEG MUSCLE: Hamstrings


    EXERCISE
    CURL TYPE: Strength
    View Guide EQUIPMENT: Machine

    SET 1: LEG EXTENSIONS | STANDARD SET

    REPS TARGET: 30 REPS

    SET 1: SEATED LEG CURL | STANDARD SET

    REPS TARGET: 20 REPS


    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2: LEG EXTENSIONS | STANDARD SET

    REPS TARGET: 30 REPS

    SET 2: SEATED LEG CURL | STANDARD SET

    REPS TARGET: 20 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    SUPERSET / CIRCUIT
    3
    DUMBBELL MUSCLE: Quadriceps
    EXERCISE
    LUNGES TYPE: Strength
    View Guide EQUIPMENT: Dumbbell

    STANDING LEG MUSCLE: Hamstrings


    EXERCISE
    CURL TYPE: Strength
    View Guide EQUIPMENT: Machine

    TIPS FOR THIS EXERCISE :


    Perform lunges in a walking style.

    SET 1: DUMBBELL LUNGES | STANDARD SET

    REPS TARGET: 40 REPS

    SET 1: STANDING LEG CURL | STANDARD SET

    REPS TARGET: 15 TO 20 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2: DUMBBELL LUNGES | STANDARD SET

    REPS TARGET: 40 REPS

    SET 2: STANDING LEG CURL | STANDARD SET

    REPS TARGET: 15 TO 20 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3: DUMBBELL LUNGES | STANDARD SET

    REPS
    TARGET: 40 REPS

    SET 3: STANDING LEG CURL | STANDARD SET

    REPS TARGET: 15 TO 20 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    4 LEG PRESS
    View Guide
    MUSCLE : Quadriceps
    EXERCISE TYPE : Strength
    EQUIPMENT : Machine

    SET 1 : STANDARD SET

    REPS TARGET: 50 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2 : STANDARD SET

    REPS TARGET: 50 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3 : STANDARD SET

    REPS TARGET: 50 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    SUPERSET / CIRCUIT
    5
    LEG MUSCLE: Quadriceps
    EXERCISE
    EXTENSIONS TYPE: Strength
    View Guide EQUIPMENT: Machine

    SEATED LEG MUSCLE: Hamstrings


    EXERCISE
    CURL TYPE: Strength
    View Guide EQUIPMENT: Machine

    SET 1: LEG EXTENSIONS | STANDARD SET

    REPS TARGET: 30 REPS

    SET 1: SEATED LEG CURL | STANDARD SET

    REPS TARGET: 20 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC


    6 JOGGING-
    TREADMILL
    View Guide
    MUSCLE : Quadriceps
    EQUIPMENT : Machine

    SET 1: CARDIO SET

    TIME TARGET: 00:20:00


    Out of 10 RATE THIS WORKOUT TEMPLATE:
    9.2 Excellent
    98 Ratings
    1 2 3 4 5 6 7 8 9 10
    KRIS GETHIN 12-WEEK DAILY
    TRAINER - WEEK 2: DAY 10 -
    CREATED BY bodyspace
    Like 0 | SHOULDERS
    Main Goal: Workout For: Level: Date Created:
    Transform Everyone All Dec 19, 2012

    Muscles Worked: Traps, Quadriceps, Shoulders

    TOTAL EXERCISES TOTAL SETS TOTAL TOTAL


    WORKOUT TIME CARDIO

    8 27 00:45 00:40
    hr : min hr : min

    TRACK WORKOUT NOW


    SAVE TO MY TEMPLATES

    BODYSPACE'S WORKOUT TEMPLATE DETAILS

    1 JOGGING-
    TREADMILL
    View Guide
    MUSCLE : Quadriceps
    EQUIPMENT : Machine

    SET 1: CARDIO SET

    TIME TARGET: 00:20:00

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    2 SMITH MACHINE
    OVERHEAD
    SHOULDER
    PRESS
    View Guide
    MUSCLE : Shoulders
    EXERCISE TYPE : Strength
    EQUIPMENT : Machine

    TIPS FOR THIS EXERCISE :


    First two sets are warm-up sets. Take the rest of the sets to failure in the prescribed rep range.

    SET 1 : STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2 : STANDARD SET

    REPS
    S
    TARGET: 8 TO 10 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3 : STANDARD SET

    REPS TARGET: 6 TO 8 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 4 : STANDARD SET

    REPS TARGET: 6 TO 8 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 5 : STANDARD SET

    REPS TARGET: 6 TO 8 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    3 MACHINE
    SHOULDER
    (MILITARY) PRESS
    View Guide
    MUSCLE : Shoulders
    EXERCISE TYPE : Strength
    EQUIPMENT : Machine

    TIPS FOR THIS EXERCISE :


    First set is a warm-up set. Take next two sets to failure in prescribed rep range. Take drop set to failure even if exceeding the rep range.

    SET 1 : STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2 : STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3 : STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 4 : DROP SET

    REPS
    TARGET: TO FAILURE
    DROP 1
    TARGET: TO FAILURE
    REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    SUPERSET / CIRCUIT
    4
    SIDE LATERAL MUSCLE: Shoulders
    EXERCISE
    RAISE TYPE: Strength
    View Guide EQUIPMENT: Dumbbell

    SIDE LATERAL MUSCLE: Shoulders


    EXERCISE
    RAISE TYPE: Strength
    View Guide EQUIPMENT: Dumbbell

    TIPS FOR THIS EXERCISE :


    First set is a warm-up set. Take next sets to failure in prescribed rep range. Second side laterals raises start the weights behind your back.

    SET 1: SIDE LATERAL RAISE | STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    SET 1: SIDE LATERAL RAISE | STANDARD SET

    REPS TARGET: 0 TO 0 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2: SIDE LATERAL RAISE | STANDARD SET

    REPS TARGET: 12 TO 16 REPS

    SET 2: SIDE LATERAL RAISE | STANDARD SET

    REPS TARGET: 12 TO 15 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3: SIDE LATERAL RAISE | STANDARD SET

    REPS TARGET: 12 TO 16 REPS

    SET 3: SIDE LATERAL RAISE | STANDARD SET

    REPS TARGET: 12 TO 15 REPS


    REST BETWEEN SETS 0 MIN 45 SEC

    SET 4: SIDE LATERAL RAISE | STANDARD SET

    REPS TARGET: 12 TO 16 REPS

    SET 4: SIDE LATERAL RAISE | STANDARD SET

    REPS TARGET: 12 TO 15 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    5 DUMBBELL
    SHRUG
    View Guide
    MUSCLE : Traps
    EXERCISE TYPE : Strength
    EQUIPMENT : Dumbbell

    TIPS FOR THIS EXERCISE :


    First sets is a warm-up set. Next three sets to failure in prescribed rep range.

    SET 1 : STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2 : STANDARD SET

    REPS TARGET: 12 TO 20 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3 : STANDARD SET

    REPS TARGET: 12 TO 20 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 4 : STANDARD SET

    REPS TARGET: 12 TO 20 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    6 REVERSE
    MACHINE FLYES
    View Guide
    MUSCLE : Shoulders
    EXERCISE TYPE : Strength
    EQUIPMENT : Machine
    TIPS FOR THIS EXERCISE :
    First set is a warm-up set.

    SET 1 : STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2 : STANDARD SET

    REPS TARGET: 12 TO 15 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3 : STANDARD SET

    REPS TARGET: 12 TO 15 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 4 : STANDARD SET

    REPS TARGET: 12 TO 15 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 5 : STANDARD SET

    REPS TARGET: 12 TO 15 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 6 : STANDARD SET

    REPS TARGET: 12 TO 15 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 7 : STANDARD SET

    REPS TARGET: 12 TO 15 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 8 : STANDARD SET

    REPS
    TARGET: 12 TO 15 REPS
    REST BETWEEN EXERCISES 0 MIN 45 SEC

    7 JOGGING-
    TREADMILL
    View Guide
    MUSCLE : Quadriceps
    EQUIPMENT : Machine

    SET 1: CARDIO SET

    TIME TARGET: 00:20:00


    Out of 10 RATE THIS WORKOUT TEMPLATE:
    8.3 Good
    70 Ratings
    1 2 3 4 5 6 7 8 9 10
    KRIS GETHIN 12-WEEK DAILY
    TRAINER - WEEK 2: DAY 11 -
    CREATED BY bodyspace
    Like 0 | CALVES/ABS
    Main Goal: Workout For: Level: Date Created:
    Transform Everyone All Nov 23, 2012

    Muscles Worked: Calves, Quadriceps, Abdominals

    TOTAL EXERCISES TOTAL SETS TOTAL TOTAL


    WORKOUT TIME CARDIO

    5 15 00:45 00:40
    hr : min hr : min

    TRACK WORKOUT NOW


    SAVE TO MY TEMPLATES

    BODYSPACE'S WORKOUT TEMPLATE DETAILS

    1 JOGGING-
    TREADMILL
    View Guide
    MUSCLE : Quadriceps
    EQUIPMENT : Machine

    SET 1: CARDIO SET

    TIME TARGET: 00:20:00 TO 00:20:00

    OPTIONAL CARDIO TRACKING

    CALORIES TARGET: 0 TO 0 CALORIES

    DISTANCE TARGET: 0.00 TO 0.00 MILES

    HEART RATE TARGET: 0 TO 0 BPM

    SETTING TARGET: 0 TO 0 SETTING / LEVEL

    REPS TARGET: 0 TO 0 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC


    2 STANDING CALF
    RAISES
    View Guide
    MUSCLE : Calves
    EXERCISE TYPE : Strength
    EQUIPMENT : Machine

    TIPS FOR THIS EXERCISE :


    First two sets are warm-up sets. Last four sets to failure in rep range.

    SET 1 : STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2 : STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3 : STANDARD SET

    REPS TARGET: 12 TO 15 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 4 : STANDARD SET

    REPS TARGET: 12 TO 15 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN SETS 0 MIN 45 SEC


    SET 5 : STANDARD SET

    REPS TARGET: 12 TO 15 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 6 : STANDARD SET

    REPS TARGET: 12 TO 15 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    3 DONKEY CALF
    RAISES
    View Guide
    MUSCLE : Calves
    EXERCISE TYPE : Strength
    EQUIPMENT : Other

    TIPS FOR THIS EXERCISE :


    All four sets to failure in rep range.

    SET 1 : STANDARD SET

    REPS TARGET: 18 TO 20 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2 : STANDARD SET

    REPS TARGET: 18 TO 20 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN SETS 0 MIN 45 SEC


    SET 3 : STANDARD SET

    REPS TARGET: 18 TO 20 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 4 : STANDARD SET

    REPS TARGET: 18 TO 20 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    4 HANGING LEG
    RAISE
    View Guide
    MUSCLE : Abdominals
    EXERCISE TYPE : Strength
    EQUIPMENT : Body Only

    TIPS FOR THIS EXERCISE :


    All three sets to failure in rep range.

    SET 1 : STANDARD SET

    REPS TARGET: 20 TO 20 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2 : STANDARD SET

    REPS TARGET: 20 TO 20 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN SETS 0 MIN 45 SEC


    SET 3 : STANDARD SET

    REPS TARGET: 20 TO 20 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    5 JOGGING-
    TREADMILL
    View Guide
    MUSCLE : Quadriceps
    EQUIPMENT : Machine

    SET 1: CARDIO SET

    TIME TARGET: 00:20:00 TO 00:20:00


    Out of 10 RATE THIS WORKOUT TEMPLATE:
    8.9 Good
    69 Ratings
    1 2 3 4 5 6 7 8 9 10
    KRIS GETHIN 12-WEEK DAILY
    TRAINER - WEEK 2: DAY 12 -
    CREATED BY bodyspace
    Like 0 | BACK/BICEPS
    Main Goal: Workout For: Level: Date Created:
    Transform Everyone All Nov 23, 2012

    Muscles Worked: Quadriceps, Hamstrings, Lats, Biceps, Middle Back

    TOTAL EXERCISES TOTAL SETS TOTAL TOTAL


    WORKOUT TIME CARDIO

    9 30 00:45 00:40
    hr : min hr : min

    TRACK WORKOUT NOW


    SAVE TO MY TEMPLATES

    BODYSPACE'S WORKOUT TEMPLATE DETAILS

    1 JOGGING-
    TREADMILL
    View Guide
    MUSCLE : Quadriceps
    EQUIPMENT : Machine

    SET 1: CARDIO SET

    TIME TARGET: 00:20:00 TO 00:20:00

    OPTIONAL CARDIO TRACKING

    CALORIES TARGET: 0 TO 0 CALORIES

    DISTANCE TARGET: 0.00 TO 0.00 MILES

    HEART RATE TARGET: 0 TO 0 BPM

    SETTING TARGET: 0 TO 0 SETTING / LEVEL

    REPS TARGET: 0 TO 0 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC


    2 UNDERHAND
    CABLE
    PULLDOWNS
    View Guide
    MUSCLE : Lats
    EXERCISE TYPE : Strength
    EQUIPMENT : Cable

    TIPS FOR THIS EXERCISE :


    First set is s warm-up set. Last three sets to failure in rep range.

    SET 1 : STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2 : STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3 : STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 4 : STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG
    REST BETWEEN EXERCISES 0 MIN 45 SEC

    3 WIDE-GRIP LAT
    PULLDOWN
    View Guide
    MUSCLE : Lats
    EXERCISE TYPE : Strength
    EQUIPMENT : Cable

    TIPS FOR THIS EXERCISE :


    First set is a warm-up set. Last three sets to failure in rep range.

    SET 1 : STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2 : STANDARD SET

    REPS TARGET: 8 TO 12 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3 : STANDARD SET

    REPS TARGET: 8 TO 12 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 4 : STANDARD SET

    REPS TARGET: 8 TO 12 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG
    REST BETWEEN EXERCISES 0 MIN 45 SEC

    4 ONE-ARM
    DUMBBELL ROW
    View Guide
    MUSCLE : Middle Back
    EXERCISE TYPE : Strength
    EQUIPMENT : Dumbbell

    TIPS FOR THIS EXERCISE :


    First set is a warm-up set. Last three sets to failure in rep range.

    SET 1 : STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2 : STANDARD SET

    REPS TARGET: 8 TO 12 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3 : STANDARD SET

    REPS TARGET: 8 TO 12 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 4 : STANDARD SET

    REPS TARGET: 8 TO 12 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG
    REST BETWEEN EXERCISES 0 MIN 45 SEC

    5 ROMANIAN
    DEADLIFT
    View Guide
    MUSCLE : Hamstrings
    EXERCISE TYPE : Strength
    EQUIPMENT : Barbell

    TIPS FOR THIS EXERCISE :


    First set is a warm-up set. Last three sets to failure in rep range.

    SET 1 : STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2 : STANDARD SET

    REPS TARGET: 16 TO 16 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3 : STANDARD SET

    REPS TARGET: 16 TO 16 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 4 : STANDARD SET

    REPS TARGET: 16 TO 16 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG
    REST BETWEEN EXERCISES 0 MIN 45 SEC

    6 HAMMER CURLS
    View Guide
    MUSCLE : Biceps
    EXERCISE TYPE : Strength
    EQUIPMENT : Dumbbell

    TIPS FOR THIS EXERCISE :


    First set is a warm-up set. Last three sets to failure in rep range.

    SET 1 : STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2 : STANDARD SET

    REPS TARGET: 18 TO 20 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3 : STANDARD SET

    REPS TARGET: 18 TO 20 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 4 : STANDARD SET

    REPS TARGET: 18 TO 20 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG
    REST BETWEEN EXERCISES 0 MIN 45 SEC

    7 MACHINE
    PREACHER
    CURLS
    View Guide
    MUSCLE : Biceps
    EXERCISE TYPE : Strength
    EQUIPMENT : Machine

    TIPS FOR THIS EXERCISE :


    First set is a warm-up set. Last three sets to failure in rep range.

    SET 1 : STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2 : STANDARD SET

    REPS TARGET: 14 TO 16 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3 : STANDARD SET

    REPS TARGET: 14 TO 16 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 4 : STANDARD SET

    REPS TARGET: 14 TO 16 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG
    REST BETWEEN EXERCISES 0 MIN 45 SEC

    8 EZ-BAR CURL
    View Guide
    MUSCLE : Biceps
    EXERCISE TYPE : Strength
    EQUIPMENT : E-Z Curl Bar

    TIPS FOR THIS EXERCISE :


    First sets is a warm-up set. Last three sets to failure in rep range.

    SET 1 : STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2 : STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3 : STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 4 : STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG
    REST BETWEEN EXERCISES 0 MIN 45 SEC

    9 JOGGING-
    TREADMILL
    View Guide
    MUSCLE : Quadriceps
    EQUIPMENT : Machine

    SET 1: CARDIO SET

    TIME TARGET: 00:20:00 TO 00:20:00

    OPTIONAL CARDIO TRACKING

    CALORIES TARGET: 0 TO 0 CALORIES

    DISTANCE TARGET: 0.00 TO 0.00 MILES

    HEART RATE TARGET: 0 TO 0 BPM

    SETTING TARGET: 0 TO 0 SETTING / LEVEL

    REPS TARGET: 0 TO 0 REPS


    Out of 10 RATE THIS WORKOUT TEMPLATE:
    8.3 Good
    109 Ratings
    1 2 3 4 5 6 7 8 9 10
    KRIS GETHIN 12-WEEK DAILY
    TRAINER - WEEK 2: DAY 14 -
    CREATED BY bodyspace
    Like 0 | LEGS
    Main Goal: Workout For: Level: Date Created:
    Transform Everyone All Dec 26, 2012

    Muscles Worked: Quadriceps, Hamstrings

    TOTAL EXERCISES TOTAL SETS TOTAL TOTAL


    WORKOUT TIME CARDIO

    6 9 00:45 00:40
    hr : min hr : min

    TRACK WORKOUT NOW


    SAVE TO MY TEMPLATES

    BODYSPACE'S WORKOUT TEMPLATE DETAILS

    1 JOGGING-
    TREADMILL
    View Guide
    MUSCLE : Quadriceps
    EQUIPMENT : Machine

    SET 1: CARDIO SET

    TIME TARGET: 00:20:00

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    SUPERSET / CIRCUIT
    2
    LEG MUSCLE: Quadriceps
    EXERCISE
    EXTENSIONS TYPE: Strength
    View Guide EQUIPMENT: Machine

    SEATED LEG MUSCLE: Hamstrings


    EXERCISE
    CURL TYPE: Strength
    View Guide EQUIPMENT: Machine

    TIPS FOR THIS EXERCISE :


    For Leg Extensions go to failure in the prescribed rep range and then set the weight higher and perform partial reps to failure again. For Seated Leg
    Curls go to failure in the prescribed rep range.

    SET 1: LEG EXTENSIONS | STANDARD SET

    REPS TARGET: 18 TO 20 REPS

    SET 1: SEATED LEG CURL | STANDARD SET


    TARGET: 12 TO 15 REPS
    REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2: LEG EXTENSIONS | STANDARD SET

    REPS TARGET: 18 TO 20 REPS

    SET 2: SEATED LEG CURL | STANDARD SET

    REPS TARGET: 12 TO 15 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3: LEG EXTENSIONS | STANDARD SET

    REPS TARGET: 18 TO 20 REPS

    SET 3: SEATED LEG CURL | STANDARD SET

    REPS TARGET: 12 TO 15 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    SUPERSET / CIRCUIT
    3
    HACK SQUAT MUSCLE: Quadriceps
    EXERCISE
    View Guide TYPE: Strength
    EQUIPMENT: Machine

    STANDING LEG MUSCLE: Hamstrings


    EXERCISE
    CURL TYPE: Strength
    View Guide EQUIPMENT: Machine

    TIPS FOR THIS EXERCISE :


    All exercises to failure in prescribed rep range.

    SET 1: HACK SQUAT | STANDARD SET

    REPS TARGET: 50 REPS

    SET 1: STANDING LEG CURL | STANDARD SET

    REPS TARGET: 18 TO 20 REPS

    REST BETWEEN SETS 0 MIN 45 SEC


    SET 2: HACK SQUAT | STANDARD SET

    REPS TARGET: 50 REPS

    SET 2: STANDING LEG CURL | STANDARD SET

    REPS TARGET: 18 TO 20 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3: HACK SQUAT | STANDARD SET

    REPS TARGET: 50 REPS

    SET 3: STANDING LEG CURL | STANDARD SET

    REPS TARGET: 18 TO 20 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 4: HACK SQUAT | STANDARD SET

    REPS TARGET: 50 REPS

    SET 4: STANDING LEG CURL | STANDARD SET

    REPS TARGET: 18 TO 20 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    4 JOGGING-
    TREADMILL
    View Guide
    MUSCLE : Quadriceps
    EQUIPMENT : Machine

    SET 1: CARDIO SET

    TIME TARGET: 00:20:00


    Out of 10 RATE THIS WORKOUT TEMPLATE:
    9 Good
    113 Ratings
    1 2 3 4 5 6 7 8 9 10
    KRIS GETHIN 12-WEEK DAILY
    TRAINER - WEEK 2: DAY 8 -
    CREATED BY bodyspace
    Like 0 | CHEST/TRICEPS
    Main Goal: Workout For: Level: Date Created:
    Transform Everyone All Dec 19, 2012

    Muscles Worked: Quadriceps, Chest, Triceps

    TOTAL EXERCISES TOTAL SETS TOTAL TOTAL


    WORKOUT TIME CARDIO

    11 29 00:45 00:40
    hr : min hr : min

    TRACK WORKOUT NOW


    SAVE TO MY TEMPLATES

    BODYSPACE'S WORKOUT TEMPLATE DETAILS

    1 JOGGING-
    TREADMILL
    View Guide
    MUSCLE : Quadriceps
    EQUIPMENT : Machine

    SET 1: CARDIO SET

    TIME TARGET: 00:20:00

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    2 DUMBBELL
    BENCH PRESS
    View Guide
    MUSCLE : Chest
    EXERCISE TYPE : Strength
    EQUIPMENT : Dumbbell

    TIPS FOR THIS EXERCISE :


    First two sets are warm-up sets.

    SET 1 : STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2 : STANDARD SET

    REPS
    TARGET: 8 TO 10 REPS
    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3 : STANDARD SET

    REPS TARGET: 6 TO 8 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 4 : STANDARD SET

    REPS TARGET: 6 TO 8 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    3 DUMBBELL FLYES
    View Guide
    MUSCLE : Chest
    EXERCISE TYPE : Strength
    EQUIPMENT : Dumbbell

    TIPS FOR THIS EXERCISE :


    First sets is a warm-up set.

    SET 1 : STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2 : STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3 : STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 4 : STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    4 INCLINE CABLE
    FLYE
    View Guide
    MUSCLE : Chest
    EXERCISE TYPE : Strength
    EQUIPMENT : Cable
    TIPS FOR THIS EXERCISE :
    First set is a warm-up set. Second and third sets should be performed to failure within prescribed rep range. Drop set should be performed to failure even
    if it exceeds rep range.

    SET 1 : STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2 : STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3 : STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 4 : DROP SET

    REPS TARGET: TO FAILURE

    DROP 1
    TARGET: TO FAILURE
    REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    5 CABLE
    CROSSOVER
    View Guide
    MUSCLE : Chest
    EXERCISE TYPE : Strength
    EQUIPMENT : Cable

    TIPS FOR THIS EXERCISE :


    First set is a warm-up set. Second and third sets should be performed to failure within prescribed rep range. Drop set should be performed to failure even
    if it exceeds rep range.

    SET 1 : STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    REST BETWEEN SETS 0 MIN 45 SEC


    SET 2 : STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3 : STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 4 : DROP SET

    REPS TARGET: TO FAILURE

    DROP 1
    TARGET: TO FAILURE
    REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    6 TRICEPS
    PUSHDOWN
    View Guide
    MUSCLE : Triceps
    EXERCISE TYPE : Strength
    EQUIPMENT : Cable

    TIPS FOR THIS EXERCISE :


    First set is a warm-up set. Second and third sets should be performed to failure within prescribed rep range. Drop set should be performed to failure even
    if it exceeds rep range.

    SET 1 : STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2 : STANDARD SET

    REPS TARGET: 16 TO 18 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3 : STANDARD SET

    REPS TARGET: 16 TO 18 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 4 : DROP SET

    REPS
    TARGET: TO FAILURE
    DROP 1
    TARGET: TO FAILURE
    REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    7 REVERSE GRIP
    TRICEPS
    PUSHDOWN
    View Guide
    MUSCLE : Triceps
    EXERCISE TYPE : Strength
    EQUIPMENT : Cable

    TIPS FOR THIS EXERCISE :


    First set is a warm-up set. Second and third sets should be performed to failure within prescribed rep range. Drop set should be performed to failure even
    if it exceeds rep range.

    SET 1 : STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2 : STANDARD SET

    REPS TARGET: 16 TO 18 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3 : STANDARD SET

    REPS TARGET: 16 TO 18 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 4 : DROP SET

    REPS TARGET: TO FAILURE

    DROP 1
    TARGET: TO FAILURE
    REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    SUPERSET / CIRCUIT
    8
    LYING CLOSE- MUSCLE: Triceps
    EXERCISE
    GRIP BARBELL TYPE: Strength
    TRICEPS EQUIPMENT: Barbell
    EXTENSION
    BEHIND THE
    HEAD
    View Guide
    LYING TRICEPS MUSCLE: Triceps
    EXERCISE
    PRESS TYPE: Strength
    View Guide EQUIPMENT: E-Z
    Curl Bar

    ROCKERS Sample Sample MUSCLE: Triceps


    EXERCISE
    Squat 1 Squat 2
    TYPE: Strength
    EQUIPMENT: Barbell

    SET 1: LYING CLOSE-GRIP BARBELL TRICEPS EXTENSION BEHIND THE HEAD | STANDARD SET

    REPS TARGET: 7 REPS

    SET 1: LYING TRICEPS PRESS | STANDARD SET

    REPS TARGET: 7 REPS

    SET 1: ROCKERS | STANDARD SET

    REPS TARGET: 7 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2: LYING CLOSE-GRIP BARBELL TRICEPS EXTENSION BEHIND THE HEAD | STANDARD SET

    REPS TARGET: 7 REPS

    SET 2: LYING TRICEPS PRESS | STANDARD SET

    REPS TARGET: 7 REPS

    SET 2: ROCKERS | STANDARD SET

    REPS TARGET: 7 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3: LYING CLOSE-GRIP BARBELL TRICEPS EXTENSION BEHIND THE HEAD | STANDARD SET

    REPS TARGET: 7 REPS

    SET 3: LYING TRICEPS PRESS | STANDARD SET

    REPS TARGET: 7 REPS

    SET 3: ROCKERS | STANDARD SET

    REPS
    REPS TARGET: 7 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    9 JOGGING-
    TREADMILL
    View Guide
    MUSCLE : Quadriceps
    EQUIPMENT : Machine

    SET 1: CARDIO SET

    TIME TARGET: 00:20:00


    KRIS GETHIN 12-WEEK DAILY
    TRAINER - WEEK 3: DAY 15 -
    CHEST/TRICEPS
    CREATED BY bodyspace Out of 10 RATE THIS WORKOUT TEMPLATE:
    Like 0 | 9.3 Excellent 1 2 3 4 5 6 7 8 9 10
    66 Ratings

    Main Goal: Workout For: Level: Date Created:


    Transform Everyone All Dec 26, 2012

    Muscles Worked: Abdominals, Chest, Quadriceps, Triceps

    TOTAL EXERCISES TOTAL SETS TOTAL TOTAL


    WORKOUT TIME CARDIO

    12 26 00:45 00:40
    hr : min hr : min

    TRACK WORKOUT NOW


    SAVE TO MY TEMPLATES

    BODYSPACE'S WORKOUT TEMPLATE DETAILS

    1 JOGGING-
    TREADMILL
    View Guide
    MUSCLE : Quadriceps
    EQUIPMENT : Machine

    SET 1: CARDIO SET

    TIME TARGET: 00:20:00

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    2 SEATED BARBELL
    TWIST
    View Guide
    MUSCLE : Abdominals
    EXERCISE TYPE : Strength
    EQUIPMENT : Barbell

    TIPS FOR THIS EXERCISE :


    150 reps per side.

    SET 1 : STANDARD SET

    REPS TARGET: 300 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC


    3 DUMBBELL
    BENCH PRESS
    View Guide
    MUSCLE : Chest
    EXERCISE TYPE : Strength
    EQUIPMENT : Dumbbell

    TIPS FOR THIS EXERCISE :


    First two sets are warm-up sets. Take working sets to failure in prescribed rep range.

    SET 1 : STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2 : STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3 : STANDARD SET

    REPS TARGET: 6 TO 8 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 4 : STANDARD SET

    REPS TARGET: 6 TO 8 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    4 STRAIGHT-ARM
    DUMBBELL
    PULLOVER
    View Guide
    MUSCLE : Chest
    EXERCISE TYPE : Strength
    EQUIPMENT : Dumbbell

    TIPS FOR THIS EXERCISE :


    First set is a warm-up set. Take working sets to failure in prescribed rep range.

    SET 1 : STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2 : STANDARD SET

    REPS
    REPS TARGET: 10 TO 12 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3 : STANDARD SET

    REPS TARGET: 10 TO 12 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    5 INCLINE
    DUMBBELL FLYES
    View Guide
    MUSCLE : Chest
    EXERCISE TYPE : Strength
    EQUIPMENT : Dumbbell

    TIPS FOR THIS EXERCISE :


    Take all sets to failure in prescribed rep range.

    SET 1 : STANDARD SET

    REPS TARGET: 10 TO 12 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2 : STANDARD SET

    REPS TARGET: 10 TO 12 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3 : DROP SET

    REPS TARGET: TO FAILURE

    DROP 1
    TARGET: TO FAILURE
    REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    6 CABLE ROPE
    OVERHEAD
    TRICEPS
    EXTENSION
    View Guide
    MUSCLE : Triceps
    EXERCISE TYPE : Strength
    EQUIPMENT : Cable

    TIPS FOR THIS EXERCISE :


    Take all sets to failure in the prescribed rep range.

    SET 1 : STANDARD SET

    REPS TARGET: 12 TO 15 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2 : DROP SET

    REPS TARGET: TO FAILURE

    DROP 1
    TARGET: TO FAILURE
    REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3 : DROP SET

    REPS TARGET: TO FAILURE

    DROP 1
    TARGET: TO FAILURE
    REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    7 DIPS - TRICEPS
    VERSION
    View Guide
    MUSCLE : Triceps
    EXERCISE TYPE : Strength
    EQUIPMENT : Body Only

    TIPS FOR THIS EXERCISE :


    Take all sets to failure in prescribed rep range.

    SET 1 : STANDARD SET

    REPS TARGET: 12 TO 15 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2 : STANDARD SET

    REPS TARGET: 12 TO 15 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3 : STANDARD SET

    REPS
    TARGET: 12 TO 15 REPS
    REST BETWEEN EXERCISES 0 MIN 45 SEC

    SUPERSET / CIRCUIT
    8
    LYING MUSCLE: Triceps
    EXERCISE
    DUMBBELL TYPE: Strength
    TRICEP EQUIPMENT: Dumbbell
    EXTENSION
    View Guide

    PUSHUPS MUSCLE: Chest


    EXERCISE
    (CLOSE AND TYPE: Strength
    WIDE HAND EQUIPMENT: Body
    Only
    POSITIONS)
    View Guide

    TIPS FOR THIS EXERCISE :


    Take all sets to failure in prescribed rep range.

    SET 1: LYING DUMBBELL TRICEP EXTENSION | STANDARD SET

    REPS TARGET: 10 TO 12 REPS

    SET 1: PUSHUPS (CLOSE AND WIDE HAND POSITIONS) | STANDARD SET

    REPS TARGET: TO FAILURE

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2: LYING DUMBBELL TRICEP EXTENSION | STANDARD SET

    REPS TARGET: 10 TO 12 REPS

    SET 2: PUSHUPS (CLOSE AND WIDE HAND POSITIONS) | STANDARD SET

    REPS TARGET: TO FAILURE

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3: LYING DUMBBELL TRICEP EXTENSION | STANDARD SET

    REPS TARGET: 10 TO 12 REPS

    SET 3: PUSHUPS (CLOSE AND WIDE HAND POSITIONS) | STANDARD SET

    REPS TARGET: TO FAILURE


    REST BETWEEN EXERCISES 0 MIN 45 SEC

    9 BENCH DIPS
    View Guide
    MUSCLE : Triceps
    EXERCISE TYPE : Strength
    EQUIPMENT : Body Only

    TIPS FOR THIS EXERCISE :


    Take all sets to failure in prescribed rep range.

    SET 1 : STANDARD SET

    REPS TARGET: 12 TO 15 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2 : STANDARD SET

    REPS TARGET: 12 TO 15 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3 : STANDARD SET

    REPS TARGET: 12 TO 15 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    10 JOGGING-
    TREADMILL
    View Guide
    MUSCLE : Quadriceps
    EQUIPMENT : Machine

    SET 1: CARDIO SET

    TIME TARGET: 00:20:00

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    11 SEATED BARBELL
    TWIST
    View Guide
    MUSCLE : Abdominals
    EXERCISE TYPE : Strength
    EQUIPMENT : Barbell

    TIPS FOR THIS EXERCISE :


    150 reps per side.
    SET 1 : STANDARD SET

    REPS TARGET: 300 REPS


    Out of 10 RATE THIS WORKOUT TEMPLATE:
    8.7 Good
    58 Ratings
    1 2 3 4 5 6 7 8 9 10
    KRIS GETHIN 12-WEEK DAILY
    TRAINER - WEEK 3: DAY 16 -
    CREATED BY bodyspace
    Like 0 | BACK/BICEPS
    Main Goal: Workout For: Level: Date Created:
    Transform Everyone All Nov 23, 2012

    Muscles Worked: Abdominals, Quadriceps, Biceps, Middle Back, Lats

    TOTAL EXERCISES TOTAL SETS TOTAL TOTAL


    WORKOUT TIME CARDIO

    11 28 00:45 00:40
    hr : min hr : min

    TRACK WORKOUT NOW


    SAVE TO MY TEMPLATES

    BODYSPACE'S WORKOUT TEMPLATE DETAILS

    1 JOGGING-
    TREADMILL
    View Guide
    MUSCLE : Quadriceps
    EQUIPMENT : Machine

    SET 1: CARDIO SET

    TIME TARGET: 00:20:00 TO 00:20:00

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    2 SEATED BARBELL
    TWIST
    View Guide
    MUSCLE : Abdominals
    EXERCISE TYPE : Strength
    EQUIPMENT : Barbell

    TIPS FOR THIS EXERCISE :


    Complete rep range for each side.

    SET 1 : STANDARD SET

    REPS TARGET: 150 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG
    REST BETWEEN EXERCISES 0 MIN 45 SEC

    3 UNDERHAND
    CABLE
    PULLDOWNS
    View Guide
    MUSCLE : Lats
    EXERCISE TYPE : Strength
    EQUIPMENT : Cable

    TIPS FOR THIS EXERCISE :


    First set is a warm-up set. Last three sets to failure in rep range.

    SET 1 : STANDARD SET

    REPS TARGET: 10 TO 12 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2 : STANDARD SET

    REPS TARGET: 10 TO 12 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3 : STANDARD SET

    REPS TARGET: 10 TO 12 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 4 : STANDARD SET

    REPS TARGET: 10 TO 12 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG
    REST BETWEEN EXERCISES 0 MIN 45 SEC

    4 WIDE-GRIP LAT
    PULLDOWN
    View Guide
    MUSCLE : Lats
    EXERCISE TYPE : Strength
    EQUIPMENT : Cable

    TIPS FOR THIS EXERCISE :


    All three sets to failure in rep range.

    SET 1 : STANDARD SET

    REPS TARGET: 12 TO 15 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2 : STANDARD SET

    REPS TARGET: 12 TO 15 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3 : STANDARD SET

    REPS TARGET: 12 TO 15 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    5 BENT OVER TWO-


    DUMBBELL ROW
    View Guide
    MUSCLE : Middle Back
    EXERCISE TYPE : Strength
    EQUIPMENT : Dumbbell

    TIPS FOR THIS EXERCISE :


    All three sets to failure in rep range.
    SET 1 : STANDARD SET

    REPS TARGET: 15 TO 17 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2 : STANDARD SET

    REPS TARGET: 15 TO 17 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3 : STANDARD SET

    REPS TARGET: 15 TO 17 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    6 V-BAR PULLUP
    View Guide
    MUSCLE : Lats
    EXERCISE TYPE : Strength
    EQUIPMENT : Body Only

    TIPS FOR THIS EXERCISE :


    All three sets to failure in rep range.

    SET 1 : STANDARD SET

    REPS TARGET: 10 TO 12 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN SETS 0 MIN 45 SEC


    SET 2 : STANDARD SET

    REPS TARGET: 10 TO 12 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3 : STANDARD SET

    REPS TARGET: 10 TO 12 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    7 DUMBBELL
    ALTERNATE
    BICEP CURL
    View Guide
    MUSCLE : Biceps
    EXERCISE TYPE : Strength
    EQUIPMENT : Dumbbell

    TIPS FOR THIS EXERCISE :


    First set is a warm-up set. last three sets to failure in rep range.

    SET 1 : STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2 : STANDARD SET

    REPS TARGET: 12 TO 14 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN SETS 0 MIN 45 SEC


    SET 3 : STANDARD SET

    REPS TARGET: 12 TO 14 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 4 : STANDARD SET

    REPS TARGET: 12 TO 14 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    8 ONE ARM
    DUMBBELL
    PREACHER CURL
    View Guide
    MUSCLE : Biceps
    EXERCISE TYPE : Strength
    EQUIPMENT : Dumbbell

    TIPS FOR THIS EXERCISE :


    First set is a warm-up set. Last three sets to failure in rep range.

    SET 1 : STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2 : STANDARD SET

    REPS TARGET: 12 TO 14 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN SETS 0 MIN 45 SEC


    SET 3 : STANDARD SET

    REPS TARGET: 12 TO 14 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 4 : STANDARD SET

    REPS TARGET: 12 TO 14 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    9 SPIDER CURL
    View Guide
    MUSCLE : Biceps
    EXERCISE TYPE : Strength
    EQUIPMENT : E-Z Curl Bar

    TIPS FOR THIS EXERCISE :


    All three sets to failure in rep range.

    SET 1 : STANDARD SET

    REPS TARGET: 15 TO 20 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2 : STANDARD SET

    REPS TARGET: 15 TO 20 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3 : STANDARD SET


    REPS TARGET: 15 TO 20 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    10 JOGGING-
    TREADMILL
    View Guide
    MUSCLE : Quadriceps
    EQUIPMENT : Machine

    SET 1: CARDIO SET

    TIME TARGET: 00:20:00 TO 00:20:00

    OPTIONAL CARDIO TRACKING

    CALORIES TARGET: 0 TO 0 CALORIES

    DISTANCE TARGET: 0.00 TO 0.00 MILES

    HEART RATE TARGET: 0 TO 0 BPM

    SETTING TARGET: 0 TO 0 SETTING / LEVEL

    REPS TARGET: 0 TO 0 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    11 SEATED BARBELL
    TWIST
    View Guide
    MUSCLE : Abdominals
    EXERCISE TYPE : Strength
    EQUIPMENT : Barbell

    TIPS FOR THIS EXERCISE :


    Complete rep range for each side.

    SET 1 : STANDARD SET

    REPS
    TARGET: 150 REPS
    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG
    KRIS GETHIN 12-WEEK DAILY
    TRAINER - WEEK 3: DAY 19 -
    SHOULDERS/CALVES/ABS
    CREATED BY bodyspace Out of 10 RATE THIS WORKOUT TEMPLATE:
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    46 Ratings

    Main Goal: Workout For: Level: Date Created:


    Transform Everyone All Dec 27, 2012

    Muscles Worked: Calves, Quadriceps, Abdominals, Shoulders

    TOTAL EXERCISES TOTAL SETS TOTAL TOTAL


    WORKOUT TIME CARDIO

    10 27 00:45 00:40
    hr : min hr : min

    TRACK WORKOUT NOW


    SAVE TO MY TEMPLATES

    BODYSPACE'S WORKOUT TEMPLATE DETAILS

    1 JOGGING-
    TREADMILL
    View Guide
    MUSCLE : Quadriceps
    EQUIPMENT : Machine

    SET 1: CARDIO SET

    TIME TARGET: 00:20:00

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    2 SEATED BARBELL
    TWIST
    View Guide
    MUSCLE : Abdominals
    EXERCISE TYPE : Strength
    EQUIPMENT : Barbell

    TIPS FOR THIS EXERCISE :


    150 reps per side.

    SET 1 : STANDARD SET

    REPS TARGET: 300 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC


    SUPERSET / CIRCUIT
    3
    SIDE LATERAL MUSCLE: Shoulders
    EXERCISE
    RAISE TYPE: Strength
    View Guide EQUIPMENT: Dumbbell

    FRONT TWO- MUSCLE: Shoulders


    EXERCISE
    DUMBBELL TYPE: Strength
    RAISE EQUIPMENT: Dumbbell
    View Guide

    TIPS FOR THIS EXERCISE :


    Take all sets to failure in the prescribed rep range.

    SET 1: SIDE LATERAL RAISE | STANDARD SET

    REPS TARGET: 12 TO 15 REPS

    SET 1: FRONT TWO-DUMBBELL RAISE | STANDARD SET

    REPS TARGET: 12 TO 15 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2: SIDE LATERAL RAISE | STANDARD SET

    REPS TARGET: 12 TO 15 REPS

    SET 2: FRONT TWO-DUMBBELL RAISE | STANDARD SET

    REPS TARGET: 12 TO 15 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3: SIDE LATERAL RAISE | STANDARD SET

    REPS TARGET: 12 TO 15 REPS

    SET 3: FRONT TWO-DUMBBELL RAISE | STANDARD SET

    REPS TARGET: 12 TO 15 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    4 MACHINE
    SHOULDER
    (MILITARY) PRESS
    Vi G id
    View Guide
    MUSCLE : Shoulders
    EXERCISE TYPE : Strength
    EQUIPMENT : Machine

    TIPS FOR THIS EXERCISE :


    First set is a warm-up set. Take next 3 sets to failure in prescribed rep range.

    SET 1 : STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2 : STANDARD SET

    REPS TARGET: 12 TO 15 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3 : STANDARD SET

    REPS TARGET: 12 TO 15 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 4 : STANDARD SET

    REPS TARGET: 12 TO 15 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    5 SEATED BENT-
    OVER REAR DELT
    RAISE
    View Guide
    MUSCLE : Shoulders
    EXERCISE TYPE : Strength
    EQUIPMENT : Dumbbell

    TIPS FOR THIS EXERCISE :


    Take all sets to failure in prescribed rep range.

    SET 1 : STANDARD SET

    REPS TARGET: 12 TO 15 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2 : STANDARD SET

    REPS
    TARGET: 12 TO 15 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3 : STANDARD SET

    REPS TARGET: 12 TO 15 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 4 : STANDARD SET

    REPS TARGET: 12 TO 15 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 5 : STANDARD SET

    REPS TARGET: 12 TO 15 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 6 : STANDARD SET

    REPS TARGET: 12 TO 15 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 7 : STANDARD SET

    REPS TARGET: 12 TO 15 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    6 STANDING CALF
    RAISES
    View Guide
    MUSCLE : Calves
    EXERCISE TYPE : Strength
    EQUIPMENT : Machine

    TIPS FOR THIS EXERCISE :


    First set is a warm-up set. Take next 5 sets to failure in prescribed rep range.

    SET 1 : STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2 : STANDARD SET

    REPS
    TARGET: 20 REPS
    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3 : STANDARD SET

    REPS TARGET: 20 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 4 : STANDARD SET

    REPS TARGET: 20 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 5 : STANDARD SET

    REPS TARGET: 20 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 6 : STANDARD SET

    REPS TARGET: 20 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    7 SIT-UP
    View Guide
    MUSCLE : Abdominals
    EXERCISE TYPE : Strength
    EQUIPMENT : Body Only

    SET 1 : STANDARD SET

    REPS TARGET: TO FAILURE

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2 : STANDARD SET

    REPS TARGET: TO FAILURE

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3 : STANDARD SET

    REPS TARGET: TO FAILURE

    REST BETWEEN EXERCISES 0 MIN 45 SEC


    8 JOGGING-
    TREADMILL
    View Guide
    MUSCLE : Quadriceps
    EQUIPMENT : Machine

    SET 1: CARDIO SET

    TIME TARGET: 00:20:00

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    9 SEATED BARBELL
    TWIST
    View Guide
    MUSCLE : Abdominals
    EXERCISE TYPE : Strength
    EQUIPMENT : Barbell

    TIPS FOR THIS EXERCISE :


    150 reps per side.

    SET 1 : STANDARD SET

    REPS TARGET: 300 REPS


    KRIS GETHIN 12-WEEK DAILY
    TRAINER - WEEK 3: DAY 20 -
    LEGS
    CREATED BY bodyspace Out of 10 RATE THIS WORKOUT TEMPLATE:
    Like 0 | 9.1 Excellent 1 2 3 4 5 6 7 8 9 10
    49 Ratings

    Main Goal: Workout For: Level: Date Created:


    Transform Everyone All Dec 27, 2012

    Muscles Worked: Hamstrings, Quadriceps, Abdominals

    TOTAL EXERCISES TOTAL SETS TOTAL TOTAL


    WORKOUT TIME CARDIO

    8 21 00:45 00:40
    hr : min hr : min

    TRACK WORKOUT NOW


    SAVE TO MY TEMPLATES

    BODYSPACE'S WORKOUT TEMPLATE DETAILS

    1 JOGGING-
    TREADMILL
    View Guide
    MUSCLE : Quadriceps
    EQUIPMENT : Machine

    SET 1: CARDIO SET

    TIME TARGET: 00:20:00

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    2 SEATED BARBELL
    TWIST
    View Guide
    MUSCLE : Abdominals
    EXERCISE TYPE : Strength
    EQUIPMENT : Barbell

    TIPS FOR THIS EXERCISE :


    150 reps per side.

    SET 1 : STANDARD SET

    REPS TARGET: 300 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC


    3 LEG EXTENSIONS
    View Guide
    MUSCLE : Quadriceps
    EXERCISE TYPE : Strength
    EQUIPMENT : Machine

    TIPS FOR THIS EXERCISE :


    First two sets are warm-up sets. For the drop set the goal is 100 reps. Add as many drops as necessary to hit 100.

    SET 1 : STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2 : STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3 : DROP SET

    REPS TARGET: 100 REPS

    DROP 1
    TARGET: 0 REPS
    REPS

    DROP 2
    TARGET: 0 REPS
    REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    4 LEG PRESS
    View Guide
    MUSCLE : Quadriceps
    EXERCISE TYPE : Strength
    EQUIPMENT : Machine

    TIPS FOR THIS EXERCISE :


    First two sets are warm-up sets. Take next three sets to failure in the prescribed rep range.

    SET 1 : STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2 : STANDARD SET


    TARGET: 8 TO 10 REPS
    REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3 : REST PAUSE SET

    REPS TARGET: 25 REPS

    REST PAUSE 0 MIN 45 SEC

    REPS TARGET: 5 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 4 : REST PAUSE SET

    REPS TARGET: 25 REPS

    REST PAUSE 0 MIN 45 SEC

    REPS TARGET: 5 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 5 : REST PAUSE SET

    REPS TARGET: 25 REPS

    REST PAUSE 0 MIN 45 SEC

    REPS TARGET: 5 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    5 STANDING LEG
    CURL
    View Guide
    MUSCLE : Hamstrings
    EXERCISE TYPE : Strength
    EQUIPMENT : Machine

    TIPS FOR THIS EXERCISE :


    First set is a warm-up set. Take next three sets to failure in prescribed rep range.

    SET 1 : STANDARD SET

    REPS
    TARGET: 8 TO 10 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2 : STANDARD SET

    REPS TARGET: 20 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3 : STANDARD SET

    REPS TARGET: 20 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 4 : STANDARD SET

    REPS TARGET: 20 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    6 HACK SQUAT
    View Guide
    MUSCLE : Quadriceps
    EXERCISE TYPE : Strength
    EQUIPMENT : Machine

    TIPS FOR THIS EXERCISE :


    First two sets are warm-up sets. For next three sets hit failure in the prescribed rep range.

    SET 1 : STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2 : STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3 : REST PAUSE SET

    REPS TARGET: 25 REPS

    REST PAUSE 0 MIN 45 SEC

    REPS TARGET: 5 REPS


    REST BETWEEN SETS 0 MIN 45 SEC

    SET 4 : REST PAUSE SET

    REPS TARGET: 25 REPS

    REST PAUSE 0 MIN 45 SEC

    REPS TARGET: 5 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 5 : REST PAUSE SET

    REPS TARGET: 25 REPS

    REST PAUSE 0 MIN 45 SEC

    REPS TARGET: 5 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    7 JOGGING-
    TREADMILL
    View Guide
    MUSCLE : Quadriceps
    EQUIPMENT : Machine

    SET 1: CARDIO SET

    TIME TARGET: 00:20:00

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    8 SEATED BARBELL
    TWIST
    View Guide
    MUSCLE : Abdominals
    EXERCISE TYPE : Strength
    EQUIPMENT : Barbell

    TIPS FOR THIS EXERCISE :


    150 reps per side.

    SET 1 : STANDARD SET

    REPS
    TARGET: 300 REPS
    KRIS GETHIN 12-WEEK DAILY
    TRAINER - WEEK 4: DAY 23 -
    BACK/BICEPS
    CREATED BY bodyspace Out of 10 RATE THIS WORKOUT TEMPLATE:
    Like 0 | 9.1 Excellent 1 2 3 4 5 6 7 8 9 10
    47 Ratings

    Main Goal: Workout For: Level: Date Created:


    Transform Everyone All Dec 28, 2012

    Muscles Worked: Lats, Quadriceps, Middle Back, Biceps, Abdominals

    TOTAL EXERCISES TOTAL SETS TOTAL TOTAL


    WORKOUT TIME CARDIO

    10 29 00:45 00:40
    hr : min hr : min

    TRACK WORKOUT NOW


    SAVE TO MY TEMPLATES

    BODYSPACE'S WORKOUT TEMPLATE DETAILS

    1 JOGGING-
    TREADMILL
    View Guide
    MUSCLE : Quadriceps
    EQUIPMENT : Machine

    SET 1: CARDIO SET

    TIME TARGET: 00:20:00

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    2 SEATED BARBELL
    TWIST
    View Guide
    MUSCLE : Abdominals
    EXERCISE TYPE : Strength
    EQUIPMENT : Barbell

    TIPS FOR THIS EXERCISE :


    150 reps per side.

    SET 1 : STANDARD SET

    REPS TARGET: 300 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC


    3 LEVERAGE HIGH
    ROW
    View Guide
    MUSCLE : Middle Back
    EXERCISE TYPE : Strength
    EQUIPMENT : Machine

    TIPS FOR THIS EXERCISE :


    Use a reverse grip on this exercise. First two sets are warm-up sets.

    SET 1 : STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2 : STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3 : STANDARD SET

    REPS TARGET: 10 TO 12 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 4 : STANDARD SET

    REPS TARGET: 10 TO 12 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 5 : STANDARD SET

    REPS TARGET: 10 TO 12 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    4 BENT OVER
    BARBELL ROW
    View Guide
    MUSCLE : Middle Back
    EXERCISE TYPE : Strength
    EQUIPMENT : Barbell

    TIPS FOR THIS EXERCISE :


    First set is a warm-up set.

    SET 1 : STANDARD SET

    REPS
    TARGET: 8 TO 10 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2 : STANDARD SET

    REPS TARGET: 10 TO 12 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3 : STANDARD SET

    REPS TARGET: 10 TO 12 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 4 : STANDARD SET

    REPS TARGET: 10 TO 12 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    5 ONE-ARM
    DUMBBELL ROW
    View Guide
    MUSCLE : Middle Back
    EXERCISE TYPE : Strength
    EQUIPMENT : Dumbbell

    TIPS FOR THIS EXERCISE :


    First set is a warm-up set.

    SET 1 : STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2 : STANDARD SET

    REPS TARGET: 10 TO 12 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3 : STANDARD SET

    REPS TARGET: 10 TO 12 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    6 UNDERHAND
    CABLE
    PULLDOWNS
    Vi G id
    View Guide
    MUSCLE : Lats
    EXERCISE TYPE : Strength
    EQUIPMENT : Cable

    TIPS FOR THIS EXERCISE :


    First set is a warm-up set.

    SET 1 : STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2 : STANDARD SET

    REPS TARGET: 10 TO 12 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3 : STANDARD SET

    REPS TARGET: 10 TO 12 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 4 : STANDARD SET

    REPS TARGET: 10 TO 12 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    7 MACHINE
    PREACHER
    CURLS
    View Guide
    MUSCLE : Biceps
    EXERCISE TYPE : Strength
    EQUIPMENT : Machine

    TIPS FOR THIS EXERCISE :


    First set is a warm-up set.

    SET 1 : STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2 : DROP SET

    REPS
    TARGET: 2 TO 3 REPS

    DROP 1
    TARGET: 2 TO 3 REPS
    REPS

    DROP 2
    TARGET: 3 REPS
    REPS

    DROP 3
    TARGET: 3 REPS
    REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3 : DROP SET

    REPS TARGET: 2 TO 3 REPS

    DROP 1
    TARGET: 2 TO 3 REPS
    REPS

    DROP 2
    TARGET: 3 REPS
    REPS

    DROP 3
    TARGET: 3 REPS
    REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 4 : DROP SET

    REPS TARGET: 2 TO 3 REPS

    DROP 1
    TARGET: 2 TO 3 REPS
    REPS

    DROP 2
    TARGET: 3 REPS
    REPS

    DROP 3
    TARGET: 3 REPS
    REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 5 : DROP SET

    REPS
    REPS TARGET: 2 TO 3 REPS

    DROP 1
    TARGET: 2 TO 3 REPS
    REPS

    DROP 2
    TARGET: 3 REPS
    REPS

    DROP 3
    TARGET: 3 REPS
    REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    8 EZ-BAR CURL
    View Guide
    MUSCLE : Biceps
    EXERCISE TYPE : Strength
    EQUIPMENT : E-Z Curl Bar

    SET 1 : DROP SET

    REPS TARGET: 2 TO 3 REPS

    DROP 1
    TARGET: 2 TO 3 REPS
    REPS

    DROP 2
    TARGET: 3 REPS
    REPS

    DROP 3
    TARGET: 3 REPS
    REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2 : DROP SET

    REPS TARGET: 2 TO 3 REPS

    DROP 1
    TARGET: 2 TO 3 REPS
    REPS

    DROP 2
    TARGET: 3 REPS
    REPS
    DROP 3 TARGET: 3 REPS

    REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3 : DROP SET

    REPS TARGET: 2 TO 3 REPS

    DROP 1
    TARGET: 2 TO 3 REPS
    REPS

    DROP 2
    TARGET: 3 REPS
    REPS

    DROP 3
    TARGET: 3 REPS
    REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 4 : DROP SET

    REPS TARGET: 2 TO 3 REPS

    DROP 1
    TARGET: 2 TO 3 REPS
    REPS

    DROP 2
    TARGET: 3 REPS
    REPS

    DROP 3
    TARGET: 3 REPS
    REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    9 JOGGING-
    TREADMILL
    View Guide
    MUSCLE : Quadriceps
    EQUIPMENT : Machine

    SET 1: CARDIO SET

    TIME TARGET: 00:20:00


    REST BETWEEN EXERCISES 0 MIN 45 SEC

    10 SEATED BARBELL
    TWIST
    View Guide
    MUSCLE : Abdominals
    EXERCISE TYPE : Strength
    EQUIPMENT : Barbell

    TIPS FOR THIS EXERCISE :


    150 reps per side.

    SET 1 : STANDARD SET

    REPS TARGET: 300 REPS


    KRIS GETHIN 12-WEEK DAILY
    TRAINER - WEEK 4: DAY 24 -
    SHOULDERS
    CREATED BY bodyspace Out of 10 RATE THIS WORKOUT TEMPLATE:
    Like 0 | 8.9 Good 1 2 3 4 5 6 7 8 9 10
    31 Ratings

    Main Goal: Workout For: Level: Date Created:


    Transform Everyone All Dec 28, 2012

    Muscles Worked: Shoulders, Quadriceps, Abdominals

    TOTAL EXERCISES TOTAL SETS TOTAL TOTAL


    WORKOUT TIME CARDIO

    7 14 00:45 00:40
    hr : min hr : min

    TRACK WORKOUT NOW


    SAVE TO MY TEMPLATES

    BODYSPACE'S WORKOUT TEMPLATE DETAILS

    1 JOGGING-
    TREADMILL
    View Guide
    MUSCLE : Quadriceps
    EQUIPMENT : Machine

    SET 1: CARDIO SET

    TIME TARGET: 00:20:00

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    2 SEATED BARBELL
    TWIST
    View Guide
    MUSCLE : Abdominals
    EXERCISE TYPE : Strength
    EQUIPMENT : Barbell

    TIPS FOR THIS EXERCISE :


    150 reps per side.

    SET 1 : STANDARD SET

    REPS TARGET: 300 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC


    3 SIDE LATERAL
    RAISE
    View Guide
    MUSCLE : Shoulders
    EXERCISE TYPE : Strength
    EQUIPMENT : Dumbbell

    TIPS FOR THIS EXERCISE :


    First two sets are warm-up sets. For next three sets perform rep range and then add partial reps to failure.

    SET 1 : STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2 : STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3 : STANDARD SET

    REPS TARGET: 10 TO 12 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 4 : STANDARD SET

    REPS TARGET: 10 TO 12 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 5 : STANDARD SET

    REPS TARGET: 10 TO 12 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    4 DUMBBELL
    SHOULDER
    PRESS
    View Guide
    MUSCLE : Shoulders
    EXERCISE TYPE : Strength
    EQUIPMENT : Dumbbell

    TIPS FOR THIS EXERCISE :


    First set is a warm-up set.

    SET 1 : STANDARD SET

    REPS
    REPS TARGET: 8 TO 10 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2 : DROP SET

    REPS TARGET: 5 TO 6 REPS

    DROP 1
    TARGET: 5 TO 6 REPS
    REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3 : DROP SET

    REPS TARGET: 5 TO 6 REPS

    DROP 1
    TARGET: 5 TO 6 REPS
    REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 4 : DROP SET

    REPS TARGET: 5 TO 6 REPS

    DROP 1
    TARGET: 5 TO 6 REPS
    REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    5 DUMBBELL LYING
    REAR LATERAL
    RAISE
    View Guide
    MUSCLE : Shoulders
    EXERCISE TYPE : Strength
    EQUIPMENT : Dumbbell

    TIPS FOR THIS EXERCISE :


    After completing the normal reps perform 20 partial reps.

    SET 1 : STANDARD SET

    REPS TARGET: 12 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC


    6 JOGGING-
    TREADMILL
    View Guide
    MUSCLE : Quadriceps
    EQUIPMENT : Machine

    SET 1: CARDIO SET

    TIME TARGET: 00:20:00

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    7 SEATED BARBELL
    TWIST
    View Guide
    MUSCLE : Abdominals
    EXERCISE TYPE : Strength
    EQUIPMENT : Barbell

    TIPS FOR THIS EXERCISE :


    150 reps per side.

    SET 1 : STANDARD SET

    REPS TARGET: 300 REPS


    KRIS GETHIN 12-WEEK DAILY
    TRAINER - WEEK 4: DAY 25 -
    CHEST
    CREATED BY bodyspace Out of 10 RATE THIS WORKOUT TEMPLATE:
    Like 0 | 8.9 Good 1 2 3 4 5 6 7 8 9 10
    44 Ratings

    Main Goal: Workout For: Level: Date Created:


    Transform Everyone All Dec 28, 2012

    Muscles Worked: Quadriceps, Chest, Abdominals

    TOTAL EXERCISES TOTAL SETS TOTAL TOTAL


    WORKOUT TIME CARDIO

    7 15 00:45 00:40
    hr : min hr : min

    TRACK WORKOUT NOW


    SAVE TO MY TEMPLATES

    BODYSPACE'S WORKOUT TEMPLATE DETAILS

    1 JOGGING-
    TREADMILL
    View Guide
    MUSCLE : Quadriceps
    EQUIPMENT : Machine

    SET 1: CARDIO SET

    TIME TARGET: 00:20:00

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    2 SEATED BARBELL
    TWIST
    View Guide
    MUSCLE : Abdominals
    EXERCISE TYPE : Strength
    EQUIPMENT : Barbell

    TIPS FOR THIS EXERCISE :


    150 reps per side.

    SET 1 : STANDARD SET

    REPS TARGET: 300 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC


    3 BUTTERFLY
    View Guide
    MUSCLE : Chest
    EXERCISE TYPE : Strength
    EQUIPMENT : Machine

    TIPS FOR THIS EXERCISE :


    First two sets are warm-up sets.

    SET 1 : STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2 : STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3 : DROP SET

    REPS TARGET: 2 TO 3 REPS

    DROP 1
    TARGET: 2 TO 3 REPS
    REPS

    DROP 2
    TARGET: 3 REPS
    REPS

    DROP 3
    TARGET: 3 REPS
    REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 4 : DROP SET

    REPS TARGET: 2 TO 3 REPS

    DROP 1
    TARGET: 2 TO 3 REPS
    REPS

    DROP 2
    TARGET: 3 REPS
    REPS

    DROP 3
    REPS
    REPS TARGET: 3 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 5 : DROP SET

    REPS TARGET: 2 TO 3 REPS

    DROP 1
    TARGET: 2 TO 3 REPS
    REPS

    DROP 2
    TARGET: 3 REPS
    REPS

    DROP 3
    TARGET: 3 REPS
    REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    4 MACHINE BENCH
    PRESS
    View Guide
    MUSCLE : Chest
    EXERCISE TYPE : Strength
    EQUIPMENT : Machine

    SET 1 : DROP SET

    REPS TARGET: 2 TO 3 REPS

    DROP 1
    TARGET: 2 TO 3 REPS
    REPS

    DROP 2
    TARGET: 3 REPS
    REPS

    DROP 3
    TARGET: 3 REPS
    REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2 : DROP SET

    REPS TARGET: 2 TO 3 REPS

    DROP 1
    REPS
    REPS TARGET: 2 TO 3 REPS

    DROP 2
    TARGET: 3 REPS
    REPS

    DROP 3
    TARGET: 3 REPS
    REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3 : DROP SET

    REPS TARGET: 2 TO 3 REPS

    DROP 1
    TARGET: 2 TO 3 REPS
    REPS

    DROP 2
    TARGET: 3 REPS
    REPS

    DROP 3
    TARGET: 3 REPS
    REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    5 INCLINE
    DUMBBELL FLYES
    View Guide
    MUSCLE : Chest
    EXERCISE TYPE : Strength
    EQUIPMENT : Dumbbell

    SET 1 : DROP SET

    REPS TARGET: 2 TO 3 REPS

    DROP 1
    TARGET: 2 TO 3 REPS
    REPS

    DROP 2
    TARGET: 3 REPS
    REPS

    DROP 3
    TARGET: 3 REPS
    REPS
    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2 : DROP SET

    REPS TARGET: 2 TO 3 REPS

    DROP 1
    TARGET: 2 TO 3 REPS
    REPS

    DROP 2
    TARGET: 3 REPS
    REPS

    DROP 3
    TARGET: 3 REPS
    REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3 : DROP SET

    REPS TARGET: 2 TO 3 REPS

    DROP 1
    TARGET: 2 TO 3 REPS
    REPS

    DROP 2
    TARGET: 3 REPS
    REPS

    DROP 3
    TARGET: 3 REPS
    REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    6 JOGGING-
    TREADMILL
    View Guide
    MUSCLE : Quadriceps
    EQUIPMENT : Machine

    SET 1: CARDIO SET

    TIME TARGET: 00:20:00

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    7 SEATED BARBELL
    TWIST
    Vi G id
    View Guide
    MUSCLE : Abdominals
    EXERCISE TYPE : Strength
    EQUIPMENT : Barbell

    TIPS FOR THIS EXERCISE :


    150 reps per side.
    KRIS GETHIN 12-WEEK DAILY
    TRAINER - WEEK 4: DAY 28 -
    LEGS
    CREATED BY bodyspace Out of 10 RATE THIS WORKOUT TEMPLATE:
    Like 0 | 9.1 Excellent 1 2 3 4 5 6 7 8 9 10
    41 Ratings

    Main Goal: Workout For: Level: Date Created:


    Transform Everyone All Dec 28, 2012

    Muscles Worked: Quadriceps, Abdominals

    TOTAL EXERCISES TOTAL SETS TOTAL TOTAL


    WORKOUT TIME CARDIO

    7 11 00:45 00:40
    hr : min hr : min

    TRACK WORKOUT NOW


    SAVE TO MY TEMPLATES

    BODYSPACE'S WORKOUT TEMPLATE DETAILS

    1 JOGGING-
    TREADMILL
    View Guide
    MUSCLE : Quadriceps
    EQUIPMENT : Machine

    SET 1: CARDIO SET

    TIME TARGET: 00:20:00

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    2 SEATED BARBELL
    TWIST
    View Guide
    MUSCLE : Abdominals
    EXERCISE TYPE : Strength
    EQUIPMENT : Barbell

    TIPS FOR THIS EXERCISE :


    150 reps per side

    SET 1 : STANDARD SET

    REPS TARGET: 300 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC


    SUPERSET / CIRCUIT
    3
    LEG PRESS MUSCLE: Quadriceps
    EXERCISE
    View Guide TYPE: Strength
    EQUIPMENT: Machine

    BARBELL MUSCLE: Quadriceps


    EXERCISE
    SQUAT TYPE: Strength
    View Guide EQUIPMENT: Barbell

    TIPS FOR THIS EXERCISE :


    For Leg Press perform 20 reps with feet at bottom of plate, 20 reps 1 inch up, 20 reps 1 inch up, 25 reps at top of plate.

    SET 1: LEG PRESS | STANDARD SET

    REPS TARGET: 85 REPS

    SET 1: BARBELL SQUAT | STANDARD SET

    REPS TARGET: 20 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2: LEG PRESS | STANDARD SET

    REPS TARGET: 85 REPS

    SET 2: BARBELL SQUAT | STANDARD SET

    REPS TARGET: 20 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3: LEG PRESS | STANDARD SET

    REPS TARGET: 85 REPS

    SET 3: BARBELL SQUAT | STANDARD SET

    REPS TARGET: 20 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    4 LEG EXTENSIONS
    View Guide
    MUSCLE : Quadriceps
    EXERCISE TYPE : Strength
    EQUIPMENT : Machine

    TIPS FOR THIS EXERCISE :


    Use partial reps on final set and take to failure.

    SET 1 : DROP SET

    REPS TARGET: 3 TO 3 REPS

    DROP 1
    TARGET: 3 TO 4 REPS
    REPS

    DROP 2
    TARGET: 3 TO 4 REPS
    REPS

    DROP 3
    TARGET: 3 TO 4 REPS
    REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2 : DROP SET

    REPS TARGET: 3 TO 3 REPS

    DROP 1
    TARGET: 3 TO 4 REPS
    REPS

    DROP 2
    TARGET: 3 TO 4 REPS
    REPS

    DROP 3
    TARGET: 3 TO 4 REPS
    REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3 : DROP SET

    REPS TARGET: 3 TO 3 REPS

    DROP 1
    TARGET: 3 TO 4 REPS
    REPS
    DROP 2
    TARGET: 3 TO 4 REPS
    REPS

    DROP 3
    TARGET: 3 TO 4 REPS
    REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 4 : STANDARD SET

    REPS TARGET: TO FAILURE

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    5 JOGGING-
    TREADMILL
    View Guide
    MUSCLE : Quadriceps
    EQUIPMENT : Machine

    SET 1: CARDIO SET

    TIME TARGET: 00:20:00

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    6 SEATED BARBELL
    TWIST
    View Guide
    MUSCLE : Abdominals
    EXERCISE TYPE : Strength
    EQUIPMENT : Barbell

    TIPS FOR THIS EXERCISE :


    150 reps per side.

    SET 1 : STANDARD SET

    REPS TARGET: 300 REPS


    KRIS GETHIN 12-WEEK DAILY
    TRAINER - WEEK 5: DAY 29 -
    TRICEPS/CALVES/ABS
    CREATED BY bodyspace Out of 10 RATE THIS WORKOUT TEMPLATE:
    Like 0 | 8.4 Good 1 2 3 4 5 6 7 8 9 10
    73 Ratings

    Main Goal: Workout For: Level: Date Created:


    Transform Everyone All Dec 28, 2012

    Muscles Worked: Abdominals, Triceps, Quadriceps, Calves

    TOTAL EXERCISES TOTAL SETS TOTAL TOTAL


    WORKOUT TIME CARDIO

    10 31 00:45 00:40
    hr : min hr : min

    TRACK WORKOUT NOW


    SAVE TO MY TEMPLATES

    BODYSPACE'S WORKOUT TEMPLATE DETAILS

    1 JOGGING-
    TREADMILL
    View Guide
    MUSCLE : Quadriceps
    EQUIPMENT : Machine

    SET 1: CARDIO SET

    TIME TARGET: 00:20:00

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    2 SEATED BARBELL
    TWIST
    View Guide
    MUSCLE : Abdominals
    EXERCISE TYPE : Strength
    EQUIPMENT : Barbell

    TIPS FOR THIS EXERCISE :


    150 reps per side.

    SET 1 : STANDARD SET

    REPS TARGET: 300 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC


    3 TRICEPS
    PUSHDOWN - V-
    BAR
    ATTACHMENT
    View Guide
    MUSCLE : Triceps
    EXERCISE TYPE : Strength
    EQUIPMENT : Cable

    TIPS FOR THIS EXERCISE :


    First set is a warm-up set.

    SET 1 : STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2 : DROP SET

    REPS TARGET: 3 REPS

    DROP 1
    TARGET: 4 REPS
    REPS

    DROP 2
    TARGET: 4 REPS
    REPS

    DROP 3
    TARGET: 4 REPS
    REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3 : DROP SET

    REPS TARGET: 3 REPS

    DROP 1
    TARGET: 4 REPS
    REPS

    DROP 2
    TARGET: 4 REPS
    REPS

    DROP 3
    TARGET: 4 REPS
    REPS
    REST BETWEEN SETS 0 MIN 45 SEC

    SET 4 : DROP SET

    REPS TARGET: 3 REPS

    DROP 1
    TARGET: 4 REPS
    REPS

    DROP 2
    TARGET: 4 REPS
    REPS

    DROP 3
    TARGET: 4 REPS
    REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    4 CLOSE-GRIP
    BARBELL BENCH
    PRESS
    View Guide
    MUSCLE : Triceps
    EXERCISE TYPE : Strength
    EQUIPMENT : Barbell

    TIPS FOR THIS EXERCISE :


    First two sets are warm-up sets.

    SET 1 : STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2 : STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3 : DROP SET

    REPS TARGET: 3 REPS

    DROP 1
    TARGET: 3 REPS
    REPS

    DROP 2

    REPS
    REPS TARGET: 3 REPS

    DROP 3
    TARGET: 3 REPS
    REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 4 : DROP SET

    REPS TARGET: 3 REPS

    DROP 1
    TARGET: 3 REPS
    REPS

    DROP 2
    TARGET: 3 REPS
    REPS

    DROP 3
    TARGET: 3 REPS
    REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 5 : DROP SET

    REPS TARGET: 3 REPS

    DROP 1
    TARGET: 3 REPS
    REPS

    DROP 2
    TARGET: 3 REPS
    REPS

    DROP 3
    TARGET: 3 REPS
    REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    5 CABLE ROPE
    OVERHEAD
    TRICEPS
    EXTENSION
    View Guide
    MUSCLE : Triceps
    EXERCISE TYPE : Strength
    EQUIPMENT : Cable
    TIPS FOR THIS EXERCISE :
    First two sets are warm-up sets.

    SET 1 : STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2 : STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3 : DROP SET

    REPS TARGET: 2 REPS

    DROP 1
    TARGET: 2 REPS
    REPS

    DROP 2
    TARGET: 3 REPS
    REPS

    DROP 3
    TARGET: 3 REPS
    REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 4 : DROP SET

    REPS TARGET: 2 REPS

    DROP 1
    TARGET: 2 REPS
    REPS

    DROP 2
    TARGET: 3 REPS
    REPS

    DROP 3
    TARGET: 3 REPS
    REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 5 : DROP SET

    REPS
    TARGET: 2 REPS

    DROP 1
    TARGET: 2 REPS
    REPS

    DROP 2
    TARGET: 3 REPS
    REPS

    DROP 3
    TARGET: 3 REPS
    REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    6 STANDING CALF
    RAISES
    View Guide
    MUSCLE : Calves
    EXERCISE TYPE : Strength
    EQUIPMENT : Machine

    SET 1 : STANDARD SET

    REPS TARGET: 20 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2 : STANDARD SET

    REPS TARGET: 20 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3 : STANDARD SET

    REPS TARGET: 20 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 4 : STANDARD SET

    REPS TARGET: 20 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 5 : STANDARD SET

    REPS TARGET: 20 REPS

    REST BETWEEN SETS 0 MIN 45 SEC


    SET 6 : STANDARD SET

    REPS TARGET: 20 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 7 : STANDARD SET

    REPS TARGET: 20 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    7 WEIGHTED SIT-
    UPS - WITH
    BANDS
    View Guide
    MUSCLE : Abdominals
    EXERCISE TYPE : Strength
    EQUIPMENT : Other

    TIPS FOR THIS EXERCISE :


    First set is a warm-up set.

    SET 1 : STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2 : STANDARD SET

    REPS TARGET: 10 TO 12 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3 : STANDARD SET

    REPS TARGET: 10 TO 12 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 4 : STANDARD SET

    REPS TARGET: 10 TO 12 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    8 HANGING LEG
    RAISE
    View Guide
    MUSCLE : Abdominals
    EXERCISE TYPE : Strength
    EQUIPMENT : Body Only
    SET 1 : STANDARD SET

    REPS TARGET: 15 TO 17 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2 : STANDARD SET

    REPS TARGET: 15 TO 17 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    9 JOGGING-
    TREADMILL
    View Guide
    MUSCLE : Quadriceps
    EQUIPMENT : Machine

    SET 1: CARDIO SET

    TIME TARGET: 00:20:00

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    10 SEATED BARBELL
    TWIST
    View Guide
    MUSCLE : Abdominals
    EXERCISE TYPE : Strength
    EQUIPMENT : Barbell

    TIPS FOR THIS EXERCISE :


    150 reps per side.
    KRIS GETHIN 12-WEEK DAILY
    TRAINER - WEEK 5: DAY 32 -
    SHOULDER
    CREATED BY bodyspace Out of 10 RATE THIS WORKOUT TEMPLATE:
    Like 0 | 9 Excellent 1 2 3 4 5 6 7 8 9 10
    42 Ratings

    Main Goal: Workout For: Level: Date Created:


    Transform Everyone All Dec 28, 2012

    Muscles Worked: Shoulders, Abdominals, Quadriceps, Traps

    TOTAL EXERCISES TOTAL SETS TOTAL TOTAL


    WORKOUT TIME CARDIO

    9 26 00:45 00:45
    hr : min hr : min

    TRACK WORKOUT NOW


    SAVE TO MY TEMPLATES

    BODYSPACE'S WORKOUT TEMPLATE DETAILS

    1 JOGGING-
    TREADMILL
    View Guide
    MUSCLE : Quadriceps
    EQUIPMENT : Machine

    SET 1: CARDIO SET

    TIME TARGET: 00:20:00

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    2 SEATED BARBELL
    TWIST
    View Guide
    MUSCLE : Abdominals
    EXERCISE TYPE : Strength
    EQUIPMENT : Barbell

    TIPS FOR THIS EXERCISE :


    150 reps per side.

    SET 1 : STANDARD SET

    REPS TARGET: 300 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC


    3 SMITH MACHINE
    OVERHEAD
    SHOULDER
    PRESS
    View Guide
    MUSCLE : Shoulders
    EXERCISE TYPE : Strength
    EQUIPMENT : Machine

    TIPS FOR THIS EXERCISE :


    First two sets are warm-up sets.

    SET 1 : STANDARD SET

    REPS TARGET: 10 TO 12 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2 : STANDARD SET

    REPS TARGET: 10 TO 12 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3 : STANDARD SET

    REPS TARGET: 10 TO 12 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 4 : STANDARD SET

    REPS TARGET: 10 TO 12 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 5 : STANDARD SET

    REPS TARGET: 10 TO 12 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    4 SMITH MACHINE
    OVERHEAD
    SHOULDER
    PRESS
    View Guide
    MUSCLE : Shoulders
    EXERCISE TYPE : Strength
    EQUIPMENT : Machine

    TIPS FOR THIS EXERCISE :


    Perform all sets with the bar behind your neck.
    SET 1 : STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2 : DROP SET

    REPS TARGET: 4 TO 5 REPS

    DROP 1
    TARGET: 4 TO 5 REPS
    REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    5 SEATED SIDE
    LATERAL RAISE
    View Guide
    MUSCLE : Shoulders
    EXERCISE TYPE : Strength
    EQUIPMENT : Dumbbell

    SET 1 : DROP SET

    REPS TARGET: 5 REPS

    DROP 1
    TARGET: 5 REPS
    REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2 : DROP SET

    REPS TARGET: 5 REPS

    DROP 1
    TARGET: 5 REPS
    REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3 : DROP SET

    REPS TARGET: 5 REPS

    DROP 1
    TARGET: 5 REPS
    REPS

    REST BETWEEN SETS 0 MIN 45 SEC


    SET 4 : DROP SET

    REPS TARGET: 5 REPS

    DROP 1
    TARGET: 5 REPS
    REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    6 SMITH MACHINE
    SHRUG
    View Guide
    MUSCLE : Traps
    EXERCISE TYPE : Strength
    EQUIPMENT : Machine

    TIPS FOR THIS EXERCISE :


    First set is a warm-up set.

    SET 1 : STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2 : STANDARD SET

    REPS TARGET: 18 TO 20 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3 : STANDARD SET

    REPS TARGET: 18 TO 20 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 4 : STANDARD SET

    REPS TARGET: 18 TO 20 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    7 REVERSE
    MACHINE FLYES
    View Guide
    MUSCLE : Shoulders
    EXERCISE TYPE : Strength
    EQUIPMENT : Machine

    TIPS FOR THIS EXERCISE :


    For all sets after completing rep range and then perform partial reps to failure.

    SET 1 : STANDARD SET

    REPS TARGET: 15 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2 : STANDARD SET

    REPS TARGET: 15 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3 : STANDARD SET

    REPS TARGET: 15 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 4 : STANDARD SET

    REPS TARGET: 15 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 5 : STANDARD SET

    REPS TARGET: 15 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 6 : STANDARD SET

    REPS TARGET: 15 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 7 : STANDARD SET

    REPS TARGET: 15 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    8 JOGGING-
    TREADMILL
    View Guide
    MUSCLE : Quadriceps
    EQUIPMENT : Machine

    SET 1: CARDIO SET

    TIME
    TARGET: 00:25:00
    REST BETWEEN EXERCISES 0 MIN 45 SEC

    9 SEATED BARBELL
    TWIST
    View Guide
    MUSCLE : Abdominals
    EXERCISE TYPE : Strength
    EQUIPMENT : Barbell

    TIPS FOR THIS EXERCISE :


    150 reps per side.

    SET 1 : STANDARD SET

    REPS TARGET: 300 REPS


    KRIS GETHIN 12-WEEK DAILY
    TRAINER - WEEK 5: DAY 33 -
    CHEST/TRICEPS
    CREATED BY bodyspace Out of 10 RATE THIS WORKOUT TEMPLATE:
    Like 0 | 9.3 Excellent 1 2 3 4 5 6 7 8 9 10
    29 Ratings

    Main Goal: Workout For: Level: Date Created:


    Transform Everyone All Dec 28, 2012

    Muscles Worked: Abdominals, Triceps, Chest, Quadriceps

    TOTAL EXERCISES TOTAL SETS TOTAL TOTAL


    WORKOUT TIME CARDIO

    10 33 00:45 00:40
    hr : min hr : min

    TRACK WORKOUT NOW


    SAVE TO MY TEMPLATES

    BODYSPACE'S WORKOUT TEMPLATE DETAILS

    1 JOGGING-
    TREADMILL
    View Guide
    MUSCLE : Quadriceps
    EQUIPMENT : Machine

    SET 1: CARDIO SET

    TIME TARGET: 00:20:00

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    2 SEATED BARBELL
    TWIST
    View Guide
    MUSCLE : Abdominals
    EXERCISE TYPE : Strength
    EQUIPMENT : Barbell

    TIPS FOR THIS EXERCISE :


    150 reps per side.

    SET 1 : STANDARD SET

    REPS TARGET: 300 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC


    3 DUMBBELL
    BENCH PRESS
    View Guide
    MUSCLE : Chest
    EXERCISE TYPE : Strength
    EQUIPMENT : Dumbbell

    TIPS FOR THIS EXERCISE :


    First two sets are warm-up sets.

    SET 1 : STANDARD SET

    REPS TARGET: 6 TO 8 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2 : STANDARD SET

    REPS TARGET: 6 TO 8 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3 : STANDARD SET

    REPS TARGET: 6 TO 8 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 4 : STANDARD SET

    REPS TARGET: 6 TO 8 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    4 INCLINE
    DUMBBELL
    PRESS
    View Guide
    MUSCLE : Chest
    EXERCISE TYPE : Strength
    EQUIPMENT : Dumbbell

    TIPS FOR THIS EXERCISE :


    First two sets are warm-up sets.

    SET 1 : STANDARD SET

    REPS TARGET: 10 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2 : STANDARD SET

    REPS
    REPS TARGET: 10 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3 : STANDARD SET

    REPS TARGET: 10 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 4 : STANDARD SET

    REPS TARGET: 10 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 5 : DROP SET

    REPS TARGET: 2 REPS

    DROP 1
    TARGET: 2 REPS
    REPS

    DROP 2
    TARGET: 3 REPS
    REPS

    DROP 3
    TARGET: 3 REPS
    REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    5 BUTTERFLY
    View Guide
    MUSCLE : Chest
    EXERCISE TYPE : Strength
    EQUIPMENT : Machine

    TIPS FOR THIS EXERCISE :


    First two sets are warm-up sets.

    SET 1 : STANDARD SET

    REPS TARGET: 8 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2 : STANDARD SET

    REPS
    TARGET: 8 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3 : DROP SET

    REPS TARGET: 2 REPS

    DROP 1
    TARGET: 3 REPS
    REPS

    DROP 2
    TARGET: 3 REPS
    REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 4 : DROP SET

    REPS TARGET: 2 REPS

    DROP 1
    TARGET: 3 REPS
    REPS

    DROP 2
    TARGET: 3 REPS
    REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 5 : DROP SET

    REPS TARGET: 2 REPS

    DROP 1
    TARGET: 3 REPS
    REPS

    DROP 2
    TARGET: 3 REPS
    REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    6 TRICEPS
    PUSHDOWN -
    ROPE
    ATTACHMENT
    View Guide
    MUSCLE : Triceps
    EXERCISE TYPE : Strength
    EQUIPMENT : Cable
    TIPS FOR THIS EXERCISE :
    First two sets are warm-up sets.

    SET 1 : STANDARD SET

    REPS TARGET: 10 TO 12 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2 : STANDARD SET

    REPS TARGET: 10 TO 12 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3 : DROP SET

    REPS TARGET: 5 TO 6 REPS

    DROP 1
    TARGET: 5 TO 6 REPS
    REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 4 : DROP SET

    REPS TARGET: 5 TO 6 REPS

    DROP 1
    TARGET: 5 TO 6 REPS
    REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 5 : DROP SET

    REPS TARGET: 5 TO 6 REPS

    DROP 1
    TARGET: 5 TO 6 REPS
    REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    7 CABLE ROPE
    OVERHEAD
    TRICEPS
    EXTENSION
    View Guide
    MUSCLE : Triceps
    EXERCISE TYPE : Strength
    EQUIPMENT : Cable
    TIPS FOR THIS EXERCISE :
    First two sets are warm-up sets.

    SET 1 : STANDARD SET

    REPS TARGET: 10 TO 12 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2 : STANDARD SET

    REPS TARGET: 10 TO 12 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3 : DROP SET

    REPS TARGET: 5 TO 6 REPS

    DROP 1
    TARGET: 5 TO 6 REPS
    REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 4 : DROP SET

    REPS TARGET: 5 TO 6 REPS

    DROP 1
    TARGET: 5 TO 6 REPS
    REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 5 : DROP SET

    REPS TARGET: 5 TO 6 REPS

    DROP 1
    TARGET: 5 TO 6 REPS
    REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    8 SMITH MACHINE
    CLOSE-GRIP
    BENCH PRESS
    View Guide
    MUSCLE : Triceps
    EXERCISE TYPE : Strength
    EQUIPMENT : Machine
    TIPS FOR THIS EXERCISE :
    First two sets are warm-up sets. For final set complete rep range and then perform partial reps to failure.

    SET 1 : STANDARD SET

    REPS TARGET: 12 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2 : STANDARD SET

    REPS TARGET: 12 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3 : STANDARD SET

    REPS TARGET: 12 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 4 : STANDARD SET

    REPS TARGET: 12 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 5 : STANDARD SET

    REPS TARGET: 12 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    9 JOGGING-
    TREADMILL
    View Guide
    MUSCLE : Quadriceps
    EQUIPMENT : Machine

    SET 1: CARDIO SET

    TIME TARGET: 00:20:00

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    10 SEATED BARBELL
    TWIST
    View Guide
    MUSCLE : Abdominals
    EXERCISE TYPE : Strength
    EQUIPMENT : Barbell
    TIPS FOR THIS EXERCISE :
    150 reps per side.

    SET 1 : STANDARD SET

    REPS TARGET: 300 REPS


    KRIS GETHIN 12-WEEK DAILY
    TRAINER - WEEK 5: DAY 34 -
    LEGS
    CREATED BY bodyspace Out of 10 RATE THIS WORKOUT TEMPLATE:
    Like 0 | 9.4 Excellent 1 2 3 4 5 6 7 8 9 10
    33 Ratings

    Main Goal: Workout For: Level: Date Created:


    Transform Everyone All Dec 28, 2012

    Muscles Worked: Quadriceps, Hamstrings, Abdominals, Calves

    TOTAL EXERCISES TOTAL SETS TOTAL TOTAL


    WORKOUT TIME CARDIO

    10 27 00:45 00:40
    hr : min hr : min

    TRACK WORKOUT NOW


    SAVE TO MY TEMPLATES

    BODYSPACE'S WORKOUT TEMPLATE DETAILS

    1 JOGGING-
    TREADMILL
    View Guide
    MUSCLE : Quadriceps
    EQUIPMENT : Machine

    SET 1: CARDIO SET

    TIME TARGET: 00:20:00

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    2 SEATED BARBELL
    TWIST
    View Guide
    MUSCLE : Abdominals
    EXERCISE TYPE : Strength
    EQUIPMENT : Barbell

    TIPS FOR THIS EXERCISE :


    150 reps per side.

    SET 1 : STANDARD SET

    REPS TARGET: 300 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC


    3 STANDING LEG
    CURL
    View Guide
    MUSCLE : Hamstrings
    EXERCISE TYPE : Strength
    EQUIPMENT : Machine

    TIPS FOR THIS EXERCISE :


    First two sets are warm-up sets.

    SET 1 : STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2 : STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3 : DROP SET

    REPS TARGET: 5 TO 6 REPS

    DROP 1
    TARGET: 5 TO 6 REPS
    REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 4 : DROP SET

    REPS TARGET: 5 TO 6 REPS

    DROP 1
    TARGET: 5 TO 6 REPS
    REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 5 : DROP SET

    REPS TARGET: 5 TO 6 REPS

    DROP 1
    TARGET: 5 TO 6 REPS
    REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 6 : DROP SET


    TARGET: 5 TO 6 REPS
    REPS

    DROP 1
    TARGET: 5 TO 6 REPS
    REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    4 STIFF-LEGGED
    BARBELL
    DEADLIFT
    View Guide
    MUSCLE : Hamstrings
    EXERCISE TYPE : Strength
    EQUIPMENT : Barbell

    TIPS FOR THIS EXERCISE :


    First two sets are warm-up sets.

    SET 1 : STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2 : STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3 : STANDARD SET

    REPS TARGET: 16 TO 18 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 4 : STANDARD SET

    REPS TARGET: 16 TO 18 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    5 LEG PRESS
    View Guide
    MUSCLE : Quadriceps
    EXERCISE TYPE : Strength
    EQUIPMENT : Machine

    TIPS FOR THIS EXERCISE :


    First two sets are warm-up sets. Take working sets to failure in prescribed rep range.

    SET 1 : STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2 : STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3 : STANDARD SET

    REPS TARGET: 20 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 4 : STANDARD SET

    REPS TARGET: 20 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    6 LEG EXTENSIONS
    View Guide
    MUSCLE : Quadriceps
    EXERCISE TYPE : Strength
    EQUIPMENT : Machine

    TIPS FOR THIS EXERCISE :


    First two sets are warm-up sets.

    SET 1 : STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2 : STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3 : DROP SET

    REPS TARGET: 4 TO 5 REPS

    DROP 1
    REPS
    REPS TARGET: 4 TO 5 REPS

    DROP 2
    TARGET: 4 TO 5 REPS
    REPS

    DROP 3
    TARGET: 4 TO 5 REPS
    REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 4 : DROP SET

    REPS TARGET: 4 TO 5 REPS

    DROP 1
    TARGET: 4 TO 5 REPS
    REPS

    DROP 2
    TARGET: 4 TO 5 REPS
    REPS

    DROP 3
    TARGET: 4 TO 5 REPS
    REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 5 : DROP SET

    REPS TARGET: 4 TO 5 REPS

    DROP 1
    TARGET: 4 TO 5 REPS
    REPS

    DROP 2
    TARGET: 4 TO 5 REPS
    REPS

    DROP 3
    TARGET: 4 TO 5 REPS
    REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    SUPERSET / CIRCUIT
    7
    SEATED LEG MUSCLE: Hamstrings
    EXERCISE
    CURL TYPE: Strength
    View Guide EQUIPMENT: Machine
    STANDING MUSCLE: Calves
    EXERCISE
    CALF RAISES TYPE: Strength
    View Guide EQUIPMENT: Machine

    TIPS FOR THIS EXERCISE :


    First set is a warm-up set.

    SET 1: SEATED LEG CURL | STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    SET 1: STANDING CALF RAISES | STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2: SEATED LEG CURL | DROP SET

    REPS TARGET: 8 REPS

    DROP 1
    TARGET: 8 REPS
    REPS

    SET 2: STANDING CALF RAISES | DROP SET

    REPS TARGET: 10 REPS

    DROP 1
    TARGET: 10 REPS
    REPS

    SET 3: SEATED LEG CURL | DROP SET

    REPS TARGET: 8 REPS

    DROP 1
    TARGET: 8 REPS
    REPS

    SET 3: STANDING CALF RAISES | DROP SET

    REPS TARGET: 10 REPS

    DROP 1
    DROP 1 TARGET: 10 REPS
    REPS

    SET 4: SEATED LEG CURL | DROP SET

    REPS TARGET: 8 REPS

    DROP 1
    TARGET: 8 REPS
    REPS

    SET 4: STANDING CALF RAISES | DROP SET

    REPS TARGET: 10 REPS

    DROP 1
    TARGET: 10 REPS
    REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    8 JOGGING-
    TREADMILL
    View Guide
    MUSCLE : Quadriceps
    EQUIPMENT : Machine

    SET 1: CARDIO SET

    TIME TARGET: 00:20:00

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    9 SEATED BARBELL
    TWIST
    View Guide
    MUSCLE : Abdominals
    EXERCISE TYPE : Strength
    EQUIPMENT : Barbell

    TIPS FOR THIS EXERCISE :


    150 reps per side.

    SET 1 : STANDARD SET

    REPS TARGET: 300 REPS


    KRIS GETHIN 12-WEEK DAILY
    TRAINER - WEEK 5: DAY 35 -
    BACK/BICEPS/ABS
    CREATED BY bodyspace Out of 10 RATE THIS WORKOUT TEMPLATE:
    Like 0 | 9.7 Excellent 1 2 3 4 5 6 7 8 9 10
    31 Ratings

    Main Goal: Workout For: Level: Date Created:


    Transform Everyone All Dec 31, 2012

    Muscles Worked: Lower Back, Lats, Middle Back, Biceps, Abdominals, Quadriceps

    TOTAL EXERCISES TOTAL SETS TOTAL TOTAL


    WORKOUT TIME CARDIO

    13 19 00:45 00:40
    hr : min hr : min

    TRACK WORKOUT NOW


    SAVE TO MY TEMPLATES

    BODYSPACE'S WORKOUT TEMPLATE DETAILS

    1 JOGGING-
    TREADMILL
    View Guide
    MUSCLE : Quadriceps
    EQUIPMENT : Machine

    SET 1: CARDIO SET

    TIME TARGET: 00:20:00

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    2 SEATED BARBELL
    TWIST
    View Guide
    MUSCLE : Abdominals
    EXERCISE TYPE : Strength
    EQUIPMENT : Barbell

    TIPS FOR THIS EXERCISE :


    150 reps per side.

    SET 1 : STANDARD SET

    REPS TARGET: 300 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC


    SUPERSET / CIRCUIT
    3
    CHIN-UP MUSCLE: Lats
    EXERCISE
    View Guide TYPE: Strength
    EQUIPMENT: Body
    Only

    WIDE-GRIP MUSCLE: Lats


    EXERCISE
    PULLDOWN TYPE: Strength
    BEHIND THE EQUIPMENT: Cable
    NECK
    View Guide

    SEATED CABLE MUSCLE: Middle


    Back
    ROWS EXERCISE
    View Guide TYPE: Strength
    EQUIPMENT: Cable

    SET 1: CHIN-UP | STANDARD SET

    REPS TARGET: 16 TO 20 REPS

    SET 1: WIDE-GRIP PULLDOWN BEHIND THE NECK | STANDARD SET

    REPS TARGET: 6 TO 10 REPS

    SET 1: SEATED CABLE ROWS | DROP SET

    REPS TARGET: 4 TO 5 REPS

    DROP 1
    TARGET: 4 TO 5 REPS
    REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2: CHIN-UP | STANDARD SET

    REPS TARGET: 16 TO 20 REPS

    SET 2: WIDE-GRIP PULLDOWN BEHIND THE NECK | STANDARD SET

    REPS TARGET: 6 TO 10 REPS

    SET 2: SEATED CABLE ROWS | DROP SET

    REPS TARGET: 4 TO 5 REPS

    DROP 1
    REPS TARGET: 4 TO 5 REPS
    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3: CHIN-UP | STANDARD SET

    REPS TARGET: 16 TO 20 REPS

    SET 3: WIDE-GRIP PULLDOWN BEHIND THE NECK | STANDARD SET

    REPS TARGET: 6 TO 10 REPS

    SET 3: SEATED CABLE ROWS | DROP SET

    REPS TARGET: 4 TO 5 REPS

    DROP 1
    TARGET: 4 TO 5 REPS
    REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    SUPERSET / CIRCUIT
    4
    BENT OVER MUSCLE: Middle
    Back
    BARBELL ROW EXERCISE
    View Guide TYPE: Strength
    EQUIPMENT: Barbell

    HYPEREXTENSIONS MUSCLE: Lower


    Back
    (BACK EXERCISE
    EXTENSIONS) TYPE: Strength
    EQUIPMENT: Other
    View Guide

    TIPS FOR THIS EXERCISE :


    Perform hyperextensions as a drop set.

    SET 1: BENT OVER BARBELL ROW | STANDARD SET

    REPS TARGET: 12 REPS

    SET 1: HYPEREXTENSIONS (BACK EXTENSIONS) | STANDARD SET

    REPS TARGET: 12 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2: BENT OVER BARBELL ROW | STANDARD SET

    REPS
    TARGET: 12 REPS

    SET 2: HYPEREXTENSIONS (BACK EXTENSIONS) | STANDARD SET

    REPS TARGET: 12 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3: BENT OVER BARBELL ROW | STANDARD SET

    REPS TARGET: 12 REPS

    SET 3: HYPEREXTENSIONS (BACK EXTENSIONS) | STANDARD SET

    REPS TARGET: 12 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    SUPERSET / CIRCUIT
    5
    DUMBBELL MUSCLE: Biceps
    EXERCISE
    ALTERNATE TYPE: Strength
    BICEP CURL EQUIPMENT: Dumbbell
    View Guide

    OVERHEAD MUSCLE: Biceps


    EXERCISE
    CABLE CURL TYPE: Strength
    View Guide EQUIPMENT: Cable

    TIPS FOR THIS EXERCISE :


    Perform Overhead Cable Curls as a drop set.

    SET 1: DUMBBELL ALTERNATE BICEP CURL | STANDARD SET

    REPS TARGET: 20 REPS

    SET 1: OVERHEAD CABLE CURL | DROP SET

    REPS TARGET: 4 REPS

    DROP 1
    TARGET: 4 REPS
    REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2: DUMBBELL ALTERNATE BICEP CURL | STANDARD SET

    REPS
    TARGET: 8 REPS

    SET 2: OVERHEAD CABLE CURL | DROP SET

    REPS TARGET: 4 REPS

    DROP 1
    TARGET: 4 REPS
    REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3: DUMBBELL ALTERNATE BICEP CURL | STANDARD SET

    REPS TARGET: 8 REPS

    SET 3: OVERHEAD CABLE CURL | DROP SET

    REPS TARGET: 4 REPS

    DROP 1
    TARGET: 4 REPS
    REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    6 LYING CABLE
    CURL
    View Guide
    MUSCLE : Biceps
    EXERCISE TYPE : Strength
    EQUIPMENT : Cable

    SET 1 : DROP SET

    REPS TARGET: 10 REPS

    DROP 1
    TARGET: 10 REPS
    REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2 : DROP SET

    REPS TARGET: 10 REPS

    DROP 1
    TARGET: 10 REPS
    REPS
    REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3 : DROP SET

    REPS TARGET: 10 REPS

    DROP 1
    TARGET: 10 REPS
    REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    7 WEIGHTED SIT-
    UPS - WITH
    BANDS
    View Guide
    MUSCLE : Abdominals
    EXERCISE TYPE : Strength
    EQUIPMENT : Other

    SET 1 : STANDARD SET

    REPS TARGET: 10 TO 15 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2 : STANDARD SET

    REPS TARGET: 10 TO 15 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3 : STANDARD SET

    REPS TARGET: 10 TO 15 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    8 JOGGING-
    TREADMILL
    View Guide
    MUSCLE : Quadriceps
    EQUIPMENT : Machine

    SET 1: CARDIO SET

    TIME TARGET: 00:20:00

    REST BETWEEN EXERCISES 0 MIN 45 SEC


    9 SEATED BARBELL
    TWIST
    View Guide
    MUSCLE : Abdominals
    EXERCISE TYPE : Strength
    EQUIPMENT : Barbell

    TIPS FOR THIS EXERCISE :


    150 reps per side.

    SET 1 : STANDARD SET

    REPS TARGET: 300 REPS


    KRIS GETHIN 12-WEEK DAILY
    TRAINER - WEEK 6: DAY 38 -
    SHOULDERS/CALVES
    CREATED BY bodyspace Out of 10 RATE THIS WORKOUT TEMPLATE:
    Like 0 | 9 Excellent 1 2 3 4 5 6 7 8 9 10
    27 Ratings

    Main Goal: Workout For: Level: Date Created:


    Transform Everyone All Dec 31, 2012

    Muscles Worked: Quadriceps, Traps, Shoulders, Calves, Abdominals

    TOTAL EXERCISES TOTAL SETS TOTAL TOTAL


    WORKOUT TIME CARDIO

    11 19 00:45 00:40
    hr : min hr : min

    TRACK WORKOUT NOW


    SAVE TO MY TEMPLATES

    BODYSPACE'S WORKOUT TEMPLATE DETAILS

    1 JOGGING-
    TREADMILL
    View Guide
    MUSCLE : Quadriceps
    EQUIPMENT : Machine

    SET 1: CARDIO SET

    TIME TARGET: 00:20:00

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    2 SEATED BARBELL
    TWIST
    View Guide
    MUSCLE : Abdominals
    EXERCISE TYPE : Strength
    EQUIPMENT : Barbell

    TIPS FOR THIS EXERCISE :


    150 reps per side.

    SET 1 : STANDARD SET

    REPS TARGET: 300 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC


    SUPERSET / CIRCUIT
    3
    SIDE LATERAL MUSCLE: Shoulders
    EXERCISE
    RAISE TYPE: Strength
    View Guide EQUIPMENT: Dumbbell

    FRONT PLATE MUSCLE: Shoulders


    EXERCISE
    RAISE TYPE: Strength
    View Guide EQUIPMENT: Other

    TIPS FOR THIS EXERCISE :


    First two sets are warm-up sets.

    SET 1: SIDE LATERAL RAISE | STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    SET 1: FRONT PLATE RAISE | STANDARD SET

    REPS TARGET: 0 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2: SIDE LATERAL RAISE | STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    SET 2: FRONT PLATE RAISE | STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3: SIDE LATERAL RAISE | DROP SET

    REPS TARGET: 2 TO 3 REPS

    DROP 1
    TARGET: 2 TO 3 REPS
    REPS

    DROP 2
    TARGET: 3 REPS
    REPS

    DROP 3
    REPS TARGET: 3 REPS
    SET 3: FRONT PLATE RAISE | STANDARD SET

    REPS TARGET: 10 TO 12 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 4: SIDE LATERAL RAISE | DROP SET

    REPS TARGET: 2 TO 3 REPS

    DROP 1
    TARGET: 2 TO 3 REPS
    REPS

    DROP 2
    TARGET: 3 REPS
    REPS

    DROP 3
    TARGET: 3 REPS
    REPS

    SET 4: FRONT PLATE RAISE | STANDARD SET

    REPS TARGET: 10 TO 12 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 5: SIDE LATERAL RAISE | DROP SET

    REPS TARGET: 2 TO 3 REPS

    DROP 1
    TARGET: 2 TO 3 REPS
    REPS

    DROP 2
    TARGET: 3 REPS
    REPS

    DROP 3
    TARGET: 3 REPS
    REPS

    SET 5: FRONT PLATE RAISE | STANDARD SET

    REPS
    TARGET: 10 TO 12 REPS
    REST BETWEEN EXERCISES 0 MIN 45 SEC

    SUPERSET / CIRCUIT
    4
    SEATED MUSCLE: Shoulders
    EXERCISE
    BARBELL TYPE: Strength
    MILITARY EQUIPMENT: Barbell
    PRESS
    View Guide

    SEATED BENT- MUSCLE: Shoulders


    EXERCISE
    OVER REAR TYPE: Strength
    DELT RAISE EQUIPMENT: Dumbbell
    View Guide

    TIPS FOR THIS EXERCISE :


    First two sets are warm-up sets. Perform Military Press as a triple drop set.

    SET 1: SEATED BARBELL MILITARY PRESS | STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    SET 1: SEATED BENT-OVER REAR DELT RAISE | STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2: SEATED BARBELL MILITARY PRESS | STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    SET 2: SEATED BENT-OVER REAR DELT RAISE | STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3: SEATED BARBELL MILITARY PRESS | DROP SET

    REPS TARGET: 2 TO 3 REPS

    DROP 1
    TARGET: 2 TO 3 REPS
    REPS

    DROP 2
    REPS
    REPS TARGET: 3 REPS

    DROP 3
    TARGET: 3 REPS
    REPS

    SET 3: SEATED BENT-OVER REAR DELT RAISE | STANDARD SET

    REPS TARGET: 10 TO 12 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 4: SEATED BARBELL MILITARY PRESS | DROP SET

    REPS TARGET: 2 TO 3 REPS

    DROP 1
    TARGET: 2 TO 3 REPS
    REPS

    DROP 2
    TARGET: 3 REPS
    REPS

    DROP 3
    TARGET: 3 REPS
    REPS

    SET 4: SEATED BENT-OVER REAR DELT RAISE | STANDARD SET

    REPS TARGET: 10 TO 12 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 5: SEATED BARBELL MILITARY PRESS | DROP SET

    REPS TARGET: 2 TO 3 REPS

    DROP 1
    TARGET: 2 TO 3 REPS
    REPS

    DROP 2
    TARGET: 3 REPS
    REPS

    DROP 3
    TARGET: 3 REPS
    REPS
    REPS
    SET 5: SEATED BENT-OVER REAR DELT RAISE | STANDARD SET

    REPS TARGET: 10 TO 12 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    5 DUMBBELL
    SHRUG
    View Guide
    MUSCLE : Traps
    EXERCISE TYPE : Strength
    EQUIPMENT : Dumbbell

    SET 1 : STANDARD SET

    REPS TARGET: 18 TO 20 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2 : STANDARD SET

    REPS TARGET: 18 TO 20 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3 : STANDARD SET

    REPS TARGET: 18 TO 20 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    SUPERSET / CIRCUIT
    6
    SEATED CALF MUSCLE: Calves
    EXERCISE
    RAISE TYPE: Strength
    View Guide EQUIPMENT: Machine

    STANDING MUSCLE: Calves


    EXERCISE
    CALF RAISES TYPE: Strength
    View Guide EQUIPMENT: Machine

    TIPS FOR THIS EXERCISE :


    Perform Seated Calf Raise as a triple drop set. Take Standing Calf Raises to failure in prescribed rep range.

    SET 1: SEATED CALF RAISE | DROP SET

    REPS TARGET: 2 TO 3 REPS

    DROP 1

    REPS
    REPS TARGET: 2 TO 3 REPS

    DROP 2
    TARGET: 3 REPS
    REPS

    DROP 3
    TARGET: 3 REPS
    REPS

    SET 1: STANDING CALF RAISES | STANDARD SET

    REPS TARGET: TO FAILURE

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2: SEATED CALF RAISE | DROP SET

    REPS TARGET: 2 TO 3 REPS

    DROP 1
    TARGET: 2 TO 3 REPS
    REPS

    DROP 2
    TARGET: 3 REPS
    REPS

    DROP 3
    TARGET: 3 REPS
    REPS

    SET 2: STANDING CALF RAISES | STANDARD SET

    REPS TARGET: TO FAILURE

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    7 JOGGING-
    TREADMILL
    View Guide
    MUSCLE : Quadriceps
    EQUIPMENT : Machine

    SET 1: CARDIO SET

    TIME TARGET: 00:20:00


    REST BETWEEN EXERCISES 0 MIN 45 SEC

    8 SEATED BARBELL
    TWIST
    View Guide
    MUSCLE : Abdominals
    EXERCISE TYPE : Strength
    EQUIPMENT : Barbell

    TIPS FOR THIS EXERCISE :


    150 reps per side.

    SET 1 : STANDARD SET

    REPS TARGET: 300 REPS


    KRIS GETHIN 12-WEEK DAILY
    TRAINER - WEEK 6: DAY 39 -
    CHEST/TRICEPS/ABS
    CREATED BY bodyspace Out of 10 RATE THIS WORKOUT TEMPLATE:
    Like 0 | 9.3 Excellent 1 2 3 4 5 6 7 8 9 10
    24 Ratings

    Main Goal: Workout For: Level: Date Created:


    Transform Everyone All Dec 31, 2012

    Muscles Worked: Triceps, Chest, Lats, Quadriceps, Abdominals

    TOTAL EXERCISES TOTAL SETS TOTAL TOTAL


    WORKOUT TIME CARDIO

    13 33 00:45 00:40
    hr : min hr : min

    TRACK WORKOUT NOW


    SAVE TO MY TEMPLATES

    BODYSPACE'S WORKOUT TEMPLATE DETAILS

    1 JOGGING-
    TREADMILL
    View Guide
    MUSCLE : Quadriceps
    EQUIPMENT : Machine

    SET 1: CARDIO SET

    TIME TARGET: 00:20:00

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    2 SEATED BARBELL
    TWIST
    View Guide
    MUSCLE : Abdominals
    EXERCISE TYPE : Strength
    EQUIPMENT : Barbell

    TIPS FOR THIS EXERCISE :


    150 reps per side.

    SET 1 : STANDARD SET

    REPS TARGET: 300 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC


    3 DUMBBELL
    BENCH PRESS
    View Guide
    MUSCLE : Chest
    EXERCISE TYPE : Strength
    EQUIPMENT : Dumbbell

    TIPS FOR THIS EXERCISE :


    First five sets are warm-up sets.

    SET 1 : STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2 : STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3 : STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 4 : STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 5 : STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 6 : STANDARD SET

    REPS TARGET: 6 TO 8 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 7 : STANDARD SET

    REPS TARGET: 6 TO 8 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC


    4 DECLINE
    BARBELL BENCH
    PRESS
    View Guide
    MUSCLE : Chest
    EXERCISE TYPE : Strength
    EQUIPMENT : Barbell

    TIPS FOR THIS EXERCISE :


    First two sets are warm-up sets.

    SET 1 : STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2 : STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3 : DROP SET

    REPS TARGET: 1 TO 2 REPS

    DROP 1
    TARGET: 1 TO 2 REPS
    REPS

    DROP 2
    TARGET: 2 TO 2 REPS
    REPS

    DROP 3
    TARGET: 2 TO 2 REPS
    REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    5 INCLINE
    DUMBBELL FLYES
    View Guide
    MUSCLE : Chest
    EXERCISE TYPE : Strength
    EQUIPMENT : Dumbbell

    SET 1 : STANDARD SET

    REPS TARGET: 8 TO 10 REPS


    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2 : DROP SET

    REPS TARGET: 2 TO 3 REPS

    DROP 1
    TARGET: 2 TO 3 REPS
    REPS

    DROP 2
    TARGET: 3 TO 4 REPS
    REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    6 CABLE
    CROSSOVER
    View Guide
    MUSCLE : Chest
    EXERCISE TYPE : Strength
    EQUIPMENT : Cable

    SET 1 : STANDARD SET

    REPS TARGET: 10 TO 12 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2 : STANDARD SET

    REPS TARGET: 10 TO 12 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3 : DROP SET

    REPS TARGET: 5 TO 6 REPS

    DROP 1
    TARGET: 5 TO 6 REPS
    REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    SUPERSET / CIRCUIT
    7
    LYING CLOSE- MUSCLE: Triceps
    EXERCISE
    GRIP BARBELL TYPE: Strength
    TRICEPS EQUIPMENT: Barbell
    EXTENSION
    BEHIND THE
    HEAD
    View Guide
    BENT-ARM MUSCLE: Lats
    EXERCISE
    BARBELL TYPE: Strength
    PULLOVER EQUIPMENT: Barbell
    View Guide

    SET 1: LYING CLOSE-GRIP BARBELL TRICEPS EXTENSION BEHIND THE HEAD | STANDARD SET

    REPS TARGET: 10 TO 12 REPS

    SET 1: BENT-ARM BARBELL PULLOVER | STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2: LYING CLOSE-GRIP BARBELL TRICEPS EXTENSION BEHIND THE HEAD | STANDARD SET

    REPS TARGET: 10 TO 12 REPS

    SET 2: BENT-ARM BARBELL PULLOVER | STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3: LYING CLOSE-GRIP BARBELL TRICEPS EXTENSION BEHIND THE HEAD | STANDARD SET

    REPS TARGET: 10 TO 12 REPS

    SET 3: BENT-ARM BARBELL PULLOVER | STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    8 SEATED TRICEPS
    PRESS
    View Guide
    MUSCLE : Triceps
    EXERCISE TYPE : Strength
    EQUIPMENT : Dumbbell

    TIPS FOR THIS EXERCISE :


    First two sets are warm-up sets.

    SET 1 : STANDARD SET

    REPS
    S
    TARGET: 8 TO 10 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2 : STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3 : STANDARD SET

    REPS TARGET: 10 TO 12 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 4 : STANDARD SET

    REPS TARGET: 10 TO 12 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 5 : STANDARD SET

    REPS TARGET: 10 TO 12 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    9 BENCH DIPS
    View Guide
    MUSCLE : Triceps
    EXERCISE TYPE : Strength
    EQUIPMENT : Body Only

    TIPS FOR THIS EXERCISE :


    Perform as a drop set to prescribed rep range and then partial reps to failure.

    SET 1 : STANDARD SET

    REPS TARGET: 10 TO 12 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2 : STANDARD SET

    REPS TARGET: 10 TO 12 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3 : STANDARD SET

    REPS
    TARGET: 10 TO 12 REPS
    REST BETWEEN EXERCISES 0 MIN 45 SEC

    10 DECLINE
    REVERSE
    CRUNCH
    View Guide
    MUSCLE : Abdominals
    EXERCISE TYPE : Strength
    EQUIPMENT : Body Only

    SET 1 : STANDARD SET

    REPS TARGET: 12 TO 15 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2 : STANDARD SET

    REPS TARGET: 12 TO 15 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3 : STANDARD SET

    REPS TARGET: 12 TO 15 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    11 JOGGING-
    TREADMILL
    View Guide
    MUSCLE : Quadriceps
    EQUIPMENT : Machine

    SET 1: CARDIO SET

    TIME TARGET: 00:20:00

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    12 SEATED BARBELL
    TWIST
    View Guide
    MUSCLE : Abdominals
    EXERCISE TYPE : Strength
    EQUIPMENT : Barbell

    TIPS FOR THIS EXERCISE :


    150 reps per side.

    SET 1 : STANDARD SET


    TARGET: 300 REPS
    REPS
    KRIS GETHIN 12-WEEK DAILY
    TRAINER - WEEK 6: DAY 40 -
    LEGS
    CREATED BY bodyspace Out of 10 RATE THIS WORKOUT TEMPLATE:
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    20 Ratings

    Main Goal: Workout For: Level: Date Created:


    Transform Everyone All Dec 31, 2012

    Muscles Worked: Abdominals, Quadriceps, Hamstrings

    TOTAL EXERCISES TOTAL SETS TOTAL TOTAL


    WORKOUT TIME CARDIO

    10 16 00:45 00:40
    hr : min hr : min

    TRACK WORKOUT NOW


    SAVE TO MY TEMPLATES

    BODYSPACE'S WORKOUT TEMPLATE DETAILS

    1 JOGGING-
    TREADMILL
    View Guide
    MUSCLE : Quadriceps
    EQUIPMENT : Machine

    SET 1: CARDIO SET

    TIME TARGET: 00:20:00

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    2 SEATED BARBELL
    TWIST
    View Guide
    MUSCLE : Abdominals
    EXERCISE TYPE : Strength
    EQUIPMENT : Barbell

    TIPS FOR THIS EXERCISE :


    150 reps per side.

    SET 1 : STANDARD SET

    REPS TARGET: 300 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC


    SUPERSET / CIRCUIT
    3
    LEG PRESS MUSCLE: Quadriceps
    EXERCISE
    View Guide TYPE: Strength
    EQUIPMENT: Machine

    BARBELL MUSCLE: Quadriceps


    EXERCISE
    SQUAT TYPE: Strength
    View Guide EQUIPMENT: Barbell

    SET 1: LEG PRESS | STANDARD SET

    REPS TARGET: 22 TO 25 REPS

    SET 1: BARBELL SQUAT | STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2: LEG PRESS | STANDARD SET

    REPS TARGET: 22 TO 25 REPS

    SET 2: BARBELL SQUAT | STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3: LEG PRESS | STANDARD SET

    REPS TARGET: 22 TO 25 REPS

    SET 3: BARBELL SQUAT | STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    SUPERSET / CIRCUIT
    4
    SEATED LEG MUSCLE: Hamstrings
    EXERCISE
    CURL TYPE: Strength
    View Guide EQUIPMENT: Machine

    STANDING LEG MUSCLE: Hamstrings


    EXERCISE
    CURL TYPE: Strength
    Vi G id
    View Guide EQUIPMENT: Machine

    TIPS FOR THIS EXERCISE :


    For Standing Leg Curl perform rep range in slow reps then followed by 10 quick reps.

    SET 1: SEATED LEG CURL | STANDARD SET

    REPS TARGET: 18 TO 20 REPS

    SET 1: STANDING LEG CURL | STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2: SEATED LEG CURL | STANDARD SET

    REPS TARGET: 8 TO 20 REPS

    SET 2: STANDING LEG CURL | STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3: SEATED LEG CURL | STANDARD SET

    REPS TARGET: 8 TO 20 REPS

    SET 3: STANDING LEG CURL | STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    5 HACK SQUAT
    View Guide
    MUSCLE : Quadriceps
    EXERCISE TYPE : Strength
    EQUIPMENT : Machine

    SET 1 : STANDARD SET

    REPS
    TARGET: 20 TO 30 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2 : STANDARD SET

    REPS TARGET: 20 TO 30 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3 : STANDARD SET

    REPS TARGET: 20 TO 30 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    6 SINGLE-LEG LEG
    EXTENSION
    View Guide
    MUSCLE : Quadriceps
    EXERCISE TYPE : Strength
    EQUIPMENT : Machine

    TIPS FOR THIS EXERCISE :


    Immediately switch legs with no rest.

    SET 1 : STANDARD SET

    REPS TARGET: 20 REPS

    REST BETWEEN SETS 0 MIN 0 SEC

    SET 2 : STANDARD SET

    REPS TARGET: 10 REPS

    REST BETWEEN SETS 0 MIN 0 SEC

    SET 3 : STANDARD SET

    REPS TARGET: 5 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    7 JOGGING-
    TREADMILL
    View Guide
    MUSCLE : Quadriceps
    EQUIPMENT : Machine

    SET 1: CARDIO SET

    TIME
    TARGET: 00:20:00

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    8 SEATED BARBELL
    TWIST
    View Guide
    MUSCLE : Abdominals
    EXERCISE TYPE : Strength
    EQUIPMENT : Barbell

    TIPS FOR THIS EXERCISE :


    150 reps per side.

    SET 1 : STANDARD SET

    REPS TARGET: 300 REPS


    KRIS GETHIN 12-WEEK DAILY
    TRAINER - WEEK 6: DAY 42 -
    BACK/BICEPS
    CREATED BY bodyspace Out of 10 RATE THIS WORKOUT TEMPLATE:
    Like 0 | 9.7 Excellent 1 2 3 4 5 6 7 8 9 10
    18 Ratings

    Main Goal: Workout For: Level: Date Created:


    Transform Everyone All Nov 23, 2012

    Muscles Worked: Abdominals, Quadriceps, Biceps, Lats, Middle Back

    TOTAL EXERCISES TOTAL SETS TOTAL TOTAL


    WORKOUT TIME CARDIO

    11 37 00:45 00:40
    hr : min hr : min

    TRACK WORKOUT NOW


    SAVE TO MY TEMPLATES

    BODYSPACE'S WORKOUT TEMPLATE DETAILS

    1 JOGGING-
    TREADMILL
    View Guide
    MUSCLE : Quadriceps
    EQUIPMENT : Machine

    SET 1: CARDIO SET

    TIME TARGET: 00:20:00 TO 00:20:00

    OPTIONAL CARDIO TRACKING

    CALORIES TARGET: 0 TO 0 CALORIES

    DISTANCE TARGET: 0.00 TO 0.00 MILES

    HEART RATE TARGET: 0 TO 0 BPM

    SETTING TARGET: 0 TO 0 SETTING / LEVEL

    REPS TARGET: 0 TO 0 REPS


    REST BETWEEN EXERCISES 0 MIN 45 SEC

    2 SEATED BARBELL
    TWIST
    View Guide
    MUSCLE : Abdominals
    EXERCISE TYPE : Strength
    EQUIPMENT : Barbell

    TIPS FOR THIS EXERCISE :


    Complete rep range for each side.

    SET 1 : STANDARD SET

    REPS TARGET: 150 TO 150 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    3 LEVERAGE HIGH
    ROW
    View Guide
    MUSCLE : Middle Back
    EXERCISE TYPE : Strength
    EQUIPMENT : Machine

    TIPS FOR THIS EXERCISE :


    Use a reverse-grip. First two sets are warm-up sets.

    SET 1 : STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2 : STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG
    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3 : STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 4 : STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 5 : STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    4 ONE-ARM
    DUMBBELL ROW
    View Guide
    MUSCLE : Middle Back
    EXERCISE TYPE : Strength
    EQUIPMENT : Dumbbell

    TIPS FOR THIS EXERCISE :


    First two sets are warm-up sets.

    SET 1 : STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG
    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2 : STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3 : STANDARD SET

    REPS TARGET: 12 TO 15 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 4 : STANDARD SET

    REPS TARGET: 12 TO 15 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 5 : STANDARD SET

    REPS TARGET: 12 TO 15 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    5 BENT OVER
    BARBELL ROW
    View Guide
    MUSCLE : Middle Back
    EXERCISE TYPE : Strength
    EQUIPMENT : Barbell
    TIPS FOR THIS EXERCISE :
    First two sets are warm-up sets.

    SET 1 : STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2 : STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3 : STANDARD SET

    REPS TARGET: 10 TO 12 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 4 : STANDARD SET

    REPS TARGET: 10 TO 12 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 5 : STANDARD SET

    REPS TARGET: 10 TO 12 REPS

    OPTIONAL TRACKING

    WEIGHT
    TARGET: 0 KG

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    6 UNDERHAND
    CABLE
    PULLDOWNS
    View Guide
    MUSCLE : Lats
    EXERCISE TYPE : Strength
    EQUIPMENT : Cable

    SET 1 : STANDARD SET

    REPS TARGET: 12 TO 15 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2 : STANDARD SET

    REPS TARGET: 12 TO 15 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3 : STANDARD SET

    REPS TARGET: 12 TO 15 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    7 SPIDER CURL
    View Guide
    MUSCLE : Biceps
    EXERCISE TYPE : Strength
    EQUIPMENT : E-Z Curl Bar

    TIPS FOR THIS EXERCISE :


    First set is a warm-up set.

    SET 1 : STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2 : STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3 : STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 4 : STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    8 CONCENTRATION
    CURLS
    View Guide
    MUSCLE : Biceps
    EXERCISE TYPE : Strength
    EQUIPMENT : Dumbbell

    TIPS FOR THIS EXERCISE :


    First sets is a warm-up set.

    SET 1 : STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2 : STANDARD SET

    REPS TARGET: 12 TO 15 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3 : STANDARD SET

    REPS TARGET: 12 TO 15 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 4 : STANDARD SET

    REPS TARGET: 12 TO 15 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    9 MACHINE
    PREACHER
    CURLS
    View Guide
    MUSCLE : Biceps
    EXERCISE TYPE : Strength
    EQUIPMENT : Machine
    SET 1 : STANDARD SET

    REPS TARGET: 10 TO 15 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2 : STANDARD SET

    REPS TARGET: 10 TO 15 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3 : STANDARD SET

    REPS TARGET: 10 TO 15 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 4 : STANDARD SET

    REPS TARGET: 10 TO 15 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 5 : STANDARD SET

    REPS TARGET: 10 TO 15 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG
    REST BETWEEN SETS 0 MIN 45 SEC

    SET 6 : STANDARD SET

    REPS TARGET: 10 TO 15 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 7 : STANDARD SET

    REPS TARGET: 10 TO 15 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    10 JOGGING-
    TREADMILL
    View Guide
    MUSCLE : Quadriceps
    EQUIPMENT : Machine

    SET 1: CARDIO SET

    TIME TARGET: 00:20:00 TO 00:20:00

    OPTIONAL CARDIO TRACKING

    CALORIES TARGET: 0 TO 0 CALORIES

    DISTANCE TARGET: 0.00 TO 0.00 MILES

    HEART RATE TARGET: 0 TO 0 BPM

    SETTING TARGET: 0 TO 0 SETTING / LEVEL

    REPS TARGET: 0 TO 0 REPS


    REST BETWEEN EXERCISES 0 MIN 45 SEC

    11 SEATED BARBELL
    TWIST
    View Guide
    MUSCLE : Abdominals
    EXERCISE TYPE : Strength
    EQUIPMENT : Barbell

    TIPS FOR THIS EXERCISE :


    Complete rep range for each side.

    SET 1 : STANDARD SET

    REPS TARGET: 150 TO 150 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG
    KRIS GETHIN 12-WEEK DAILY
    TRAINER - WEEK 7: DAY 43 -
    SHOULDERS/CALVES/ABS
    CREATED BY bodyspace Out of 10 RATE THIS WORKOUT TEMPLATE:
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    20 Ratings

    Main Goal: Workout For: Level: Date Created:


    Transform Everyone All Dec 31, 2012

    Muscles Worked: Shoulders, Calves, Abdominals, Quadriceps

    TOTAL EXERCISES TOTAL SETS TOTAL TOTAL


    WORKOUT TIME CARDIO

    11 30 00:45 00:40
    hr : min hr : min

    TRACK WORKOUT NOW


    SAVE TO MY TEMPLATES

    BODYSPACE'S WORKOUT TEMPLATE DETAILS

    1 JOGGING-
    TREADMILL
    View Guide
    MUSCLE : Quadriceps
    EQUIPMENT : Machine

    SET 1: CARDIO SET

    TIME TARGET: 00:20:00

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    2 SEATED BARBELL
    TWIST
    View Guide
    MUSCLE : Abdominals
    EXERCISE TYPE : Strength
    EQUIPMENT : Barbell

    TIPS FOR THIS EXERCISE :


    150 reps per side.

    SET 1 : STANDARD SET

    REPS TARGET: 300 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC


    3 DUMBBELL
    SHOULDER
    PRESS
    View Guide
    MUSCLE : Shoulders
    EXERCISE TYPE : Strength
    EQUIPMENT : Dumbbell

    TIPS FOR THIS EXERCISE :


    First two sets are warm-up sets.

    SET 1 : STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2 : STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3 : STANDARD SET

    REPS TARGET: 6 TO 10 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 4 : STANDARD SET

    REPS TARGET: 6 TO 10 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    4 SIDE LATERAL
    RAISE
    View Guide
    MUSCLE : Shoulders
    EXERCISE TYPE : Strength
    EQUIPMENT : Dumbbell

    TIPS FOR THIS EXERCISE :


    First two sets are warm-up sets.

    SET 1 : STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2 : STANDARD SET

    REPS
    REPS TARGET: 8 TO 10 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3 : STANDARD SET

    REPS TARGET: 10 TO 12 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 4 : STANDARD SET

    REPS TARGET: 10 TO 12 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 5 : STANDARD SET

    REPS TARGET: 10 TO 12 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    5 FRONT
    DUMBBELL RAISE
    View Guide
    MUSCLE : Shoulders
    EXERCISE TYPE : Strength
    EQUIPMENT : Dumbbell

    TIPS FOR THIS EXERCISE :


    First set is a warm-up set.

    SET 1 : STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2 : STANDARD SET

    REPS TARGET: 10 TO 12 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3 : STANDARD SET

    REPS TARGET: 10 TO 12 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 4 : STANDARD SET

    REPS
    TARGET: 10 TO 12 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    6 STANDING LOW-
    PULLEY DELTOID
    RAISE
    View Guide
    MUSCLE : Shoulders
    EXERCISE TYPE : Strength
    EQUIPMENT : Cable

    TIPS FOR THIS EXERCISE :


    After completing the rep range perform 3 negative reps.

    SET 1 : STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2 : STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3 : STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    7 UPRIGHT
    BARBELL ROW
    View Guide
    MUSCLE : Shoulders
    EXERCISE TYPE : Strength
    EQUIPMENT : Barbell

    SET 1 : STANDARD SET

    REPS TARGET: 12 TO 15 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2 : STANDARD SET

    REPS TARGET: 12 TO 15 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3 : STANDARD SET

    REPS
    REPS TARGET: 12 TO 15 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 4 : STANDARD SET

    REPS TARGET: 12 TO 15 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 5 : STANDARD SET

    REPS TARGET: 12 TO 15 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 6 : STANDARD SET

    REPS TARGET: 12 TO 15 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 7 : STANDARD SET

    REPS TARGET: 12 TO 15 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    SUPERSET / CIRCUIT
    8
    CALF PRESS MUSCLE: Calves
    EXERCISE
    ON THE LEG TYPE: Strength
    PRESS EQUIPMENT: Machine
    MACHINE
    View Guide

    CRUNCHES MUSCLE: Abdominals


    EXERCISE
    View Guide TYPE: Strength
    EQUIPMENT: Body
    Only

    TIPS FOR THIS EXERCISE :


    For crunches incorporate legs lifts by bringing your elbows and knees together.

    SET 1: CALF PRESS ON THE LEG PRESS MACHINE | STANDARD SET

    REPS TARGET: 20 REPS

    SET 1: CRUNCHES | STANDARD SET

    REPS TARGET: 20 TO 30 REPS


    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2: CALF PRESS ON THE LEG PRESS MACHINE | STANDARD SET

    REPS TARGET: 20 REPS

    SET 2: CRUNCHES | STANDARD SET

    REPS TARGET: 20 TO 30 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3: CALF PRESS ON THE LEG PRESS MACHINE | STANDARD SET

    REPS TARGET: 20 REPS

    SET 3: CRUNCHES | STANDARD SET

    REPS TARGET: 20 TO 30 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    9 JOGGING-
    TREADMILL
    View Guide
    MUSCLE : Quadriceps
    EQUIPMENT : Machine

    SET 1: CARDIO SET

    TIME TARGET: 00:20:00

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    10 SEATED BARBELL
    TWIST
    View Guide
    MUSCLE : Abdominals
    EXERCISE TYPE : Strength
    EQUIPMENT : Barbell

    TIPS FOR THIS EXERCISE :


    150 reps per side.

    SET 1 : STANDARD SET

    REPS
    TARGET: 300 REPS
    KRIS GETHIN 12-WEEK DAILY
    TRAINER - WEEK 7: DAY 45 -
    CHEST/TRICEPS
    CREATED BY bodyspace Out of 10 RATE THIS WORKOUT TEMPLATE:
    Like 0 | 8.8 Good 1 2 3 4 5 6 7 8 9 10
    24 Ratings

    Main Goal: Workout For: Level: Date Created:


    Transform Everyone All Nov 23, 2012

    Muscles Worked: Chest, Quadriceps, Triceps, Abdominals

    TOTAL EXERCISES TOTAL SETS TOTAL TOTAL


    WORKOUT TIME CARDIO

    10 24 00:45 00:40
    hr : min hr : min

    TRACK WORKOUT NOW


    SAVE TO MY TEMPLATES

    BODYSPACE'S WORKOUT TEMPLATE DETAILS

    1 JOGGING-
    TREADMILL
    View Guide
    MUSCLE : Quadriceps
    EQUIPMENT : Machine

    SET 1: CARDIO SET

    TIME TARGET: 00:20:00 TO 00:20:00

    OPTIONAL CARDIO TRACKING

    CALORIES TARGET: 0 TO 0 CALORIES

    DISTANCE TARGET: 0.00 TO 0.00 MILES

    HEART RATE TARGET: 0 TO 0 BPM

    SETTING TARGET: 0 TO 0 SETTING / LEVEL

    REPS TARGET: 0 TO 0 REPS


    REST BETWEEN EXERCISES 0 MIN 45 SEC

    2 SEATED BARBELL
    TWIST
    View Guide
    MUSCLE : Abdominals
    EXERCISE TYPE : Strength
    EQUIPMENT : Barbell

    TIPS FOR THIS EXERCISE :


    Complete rep range for each side.

    SET 1 : STANDARD SET

    REPS TARGET: 150 TO 150 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    3 INCLINE
    DUMBBELL FLYES
    View Guide
    MUSCLE : Chest
    EXERCISE TYPE : Strength
    EQUIPMENT : Dumbbell

    TIPS FOR THIS EXERCISE :


    First two sets are warm-up sets.

    SET 1 : STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2 : STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG
    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3 : STANDARD SET

    REPS TARGET: 10 TO 12 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 4 : STANDARD SET

    REPS TARGET: 10 TO 12 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    4 MACHINE BENCH
    PRESS
    View Guide
    MUSCLE : Chest
    EXERCISE TYPE : Strength
    EQUIPMENT : Machine

    TIPS FOR THIS EXERCISE :


    First two sets are warm-up sets.

    SET 1 : STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2 : STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG
    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3 : STANDARD SET

    REPS TARGET: 12 TO 15 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 4 : STANDARD SET

    REPS TARGET: 12 TO 15 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    5 PUSHUPS
    View Guide
    MUSCLE : Chest
    EXERCISE TYPE : Strength
    EQUIPMENT : Body Only

    SET 1 : STANDARD SET

    REPS TARGET: 10 TO 10 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2 : STANDARD SET

    REPS TARGET: 10 TO 10 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN EXERCISES 0 MIN 45 SEC


    6 DIP MACHINE
    View Guide
    MUSCLE : Triceps
    EXERCISE TYPE : Strength
    EQUIPMENT : Machine

    SET 1 : STANDARD SET

    REPS TARGET: 10 TO 12 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2 : STANDARD SET

    REPS TARGET: 10 TO 12 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3 : STANDARD SET

    REPS TARGET: 10 TO 12 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    7 CABLE ROPE
    OVERHEAD
    TRICEPS
    EXTENSION
    View Guide
    MUSCLE : Triceps
    EXERCISE TYPE : Strength
    EQUIPMENT : Cable

    TIPS FOR THIS EXERCISE :


    First set is a warm-up set.

    SET 1 : STANDARD SET

    REPS
    TARGET: 8 TO 10 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2 : STANDARD SET

    REPS TARGET: 12 TO 15 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3 : STANDARD SET

    REPS TARGET: 12 TO 15 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 4 : STANDARD SET

    REPS TARGET: 12 TO 15 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    8 TRICEPS
    PUSHDOWN
    View Guide
    MUSCLE : Triceps
    EXERCISE TYPE : Strength
    EQUIPMENT : Cable

    TIPS FOR THIS EXERCISE :


    First set is a warm-up set.

    SET 1 : STANDARD SET

    REPS
    REPS TARGET: 8 TO 10 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2 : STANDARD SET

    REPS TARGET: 10 TO 12 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3 : STANDARD SET

    REPS TARGET: 10 TO 12 REPS

    OPTIONAL TRACKING

    WEIGHT TARGET: 0 KG

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    9 JOGGING-
    TREADMILL
    View Guide
    MUSCLE : Quadriceps
    EQUIPMENT : Machine

    SET 1: CARDIO SET

    TIME TARGET: 00:20:00 TO 00:20:00

    OPTIONAL CARDIO TRACKING

    CALORIES TARGET: 0 TO 0 CALORIES

    DISTANCE TARGET: 0.00 TO 0.00 MILES

    HEART RATE TARGET: 0 TO 0 BPM

    SETTING
    SETTING TARGET: 0 TO 0 SETTING / LEVEL

    REPS TARGET: 0 TO 0 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    10 SEATED BARBELL
    TWIST
    View Guide
    MUSCLE : Abdominals
    EXERCISE TYPE : Strength
    EQUIPMENT : Barbell

    TIPS FOR THIS EXERCISE :


    Complete rep range for each side.

    SET 1 : STANDARD SET

    REPS TARGET: 150 TO 150 REPS


    KRIS GETHIN 12-WEEK DAILY
    TRAINER - WEEK 7: DAY 46 -
    LEGS
    CREATED BY bodyspace Out of 10 RATE THIS WORKOUT TEMPLATE:
    Like 0 | 9.7 Excellent 1 2 3 4 5 6 7 8 9 10
    20 Ratings

    Main Goal: Workout For: Level: Date Created:


    Transform Everyone All Dec 31, 2012

    Muscles Worked: Quadriceps, Abdominals, Hamstrings

    TOTAL EXERCISES TOTAL SETS TOTAL TOTAL


    WORKOUT TIME CARDIO

    9 20 00:45 00:40
    hr : min hr : min

    TRACK WORKOUT NOW


    SAVE TO MY TEMPLATES

    BODYSPACE'S WORKOUT TEMPLATE DETAILS

    1 JOGGING-
    TREADMILL
    View Guide
    MUSCLE : Quadriceps
    EQUIPMENT : Machine

    SET 1: CARDIO SET

    TIME TARGET: 00:20:00

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    2 SEATED BARBELL
    TWIST
    View Guide
    MUSCLE : Abdominals
    EXERCISE TYPE : Strength
    EQUIPMENT : Barbell

    TIPS FOR THIS EXERCISE :


    150 reps per side.

    SET 1 : STANDARD SET

    REPS TARGET: 300 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC


    3 LEG EXTENSIONS
    View Guide
    MUSCLE : Quadriceps
    EXERCISE TYPE : Strength
    EQUIPMENT : Machine

    TIPS FOR THIS EXERCISE :


    First two sets are warm-up sets. For working sets each rep should be a one and a half rep.

    SET 1 : STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2 : STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3 : STANDARD SET

    REPS TARGET: 20 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 4 : STANDARD SET

    REPS TARGET: 20 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 5 : STANDARD SET

    REPS TARGET: 20 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    4 LEG EXTENSIONS
    View Guide
    MUSCLE : Quadriceps
    EXERCISE TYPE : Strength
    EQUIPMENT : Machine

    TIPS FOR THIS EXERCISE :


    Perform partial reps on all reps. You'll be aiming for 50 reps while decreasing weight every 10 reps.

    SET 1 : DROP SET

    REPS
    TARGET: 10 REPS
    DROP 1
    TARGET: 10 REPS
    REPS

    DROP 2
    TARGET: 10 REPS
    REPS

    DROP 3
    TARGET: 10 REPS
    REPS

    DROP 4
    TARGET: 10 REPS
    REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2 : DROP SET

    REPS TARGET: 10 REPS

    DROP 1
    TARGET: 10 REPS
    REPS

    DROP 2
    TARGET: 10 REPS
    REPS

    DROP 3
    TARGET: 10 REPS
    REPS

    DROP 4
    TARGET: 10 REPS
    REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    5 LEG PRESS
    View Guide
    MUSCLE : Quadriceps
    EXERCISE TYPE : Strength
    EQUIPMENT : Machine

    TIPS FOR THIS EXERCISE :


    Adjust your foot position every 20 reps. Start with your feet positioned at the bottom of the platform, then move them to the middle, and end with them
    at the top.

    SET 1 : STANDARD SET


    TARGET: 60 REPS
    REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2 : STANDARD SET

    REPS TARGET: 60 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    6 DUMBBELL
    LUNGES
    View Guide
    MUSCLE : Quadriceps
    EXERCISE TYPE : Strength
    EQUIPMENT : Dumbbell

    TIPS FOR THIS EXERCISE :


    First set is a warm-up set. Take working sets to failure in prescribed rep range.

    SET 1 : STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2 : STANDARD SET

    REPS TARGET: TO FAILURE

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3 : STANDARD SET

    REPS TARGET: TO FAILURE

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    7 SMITH MACHINE
    STIFF-LEGGED
    DEADLIFT
    View Guide
    MUSCLE : Hamstrings
    EXERCISE TYPE : Strength
    EQUIPMENT : Machine

    TIPS FOR THIS EXERCISE :


    First set is a warm-up set.

    SET 1 : STANDARD SET

    REPS
    TARGET: 8 TO 10 REPS
    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2 : STANDARD SET

    REPS TARGET: 12 TO 15 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3 : STANDARD SET

    REPS TARGET: 12 TO 15 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 4 : STANDARD SET

    REPS TARGET: 12 TO 15 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    8 JOGGING-
    TREADMILL
    View Guide
    MUSCLE : Quadriceps
    EQUIPMENT : Machine

    SET 1: CARDIO SET

    TIME TARGET: 00:20:00

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    9 SEATED BARBELL
    TWIST
    View Guide
    MUSCLE : Abdominals
    EXERCISE TYPE : Strength
    EQUIPMENT : Barbell

    TIPS FOR THIS EXERCISE :


    150 reps per side.

    SET 1 : STANDARD SET

    REPS TARGET: 300 REPS


    KRIS GETHIN 12-WEEK DAILY
    TRAINER - WEEK 7: DAY 49 -
    BACK/BICEPS
    CREATED BY bodyspace Out of 10 RATE THIS WORKOUT TEMPLATE:
    Like 0 | 9.4 Excellent 1 2 3 4 5 6 7 8 9 10
    17 Ratings

    Main Goal: Workout For: Level: Date Created:


    Transform Everyone All Dec 31, 2012

    Muscles Worked: Quadriceps, Biceps, Lats, Middle Back, Abdominals

    TOTAL EXERCISES TOTAL SETS TOTAL TOTAL


    WORKOUT TIME CARDIO

    11 25 00:45 00:40
    hr : min hr : min

    TRACK WORKOUT NOW


    SAVE TO MY TEMPLATES

    BODYSPACE'S WORKOUT TEMPLATE DETAILS

    1 JOGGING-
    TREADMILL
    View Guide
    MUSCLE : Quadriceps
    EQUIPMENT : Machine

    SET 1: CARDIO SET

    TIME TARGET: 00:20:00

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    2 SEATED BARBELL
    TWIST
    View Guide
    MUSCLE : Abdominals
    EXERCISE TYPE : Strength
    EQUIPMENT : Barbell

    TIPS FOR THIS EXERCISE :


    150 reps per side.

    SET 1 : STANDARD SET

    REPS TARGET: 300 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC


    SUPERSET / CIRCUIT
    3
    CHIN-UP MUSCLE: Lats
    EXERCISE
    View Guide TYPE: Strength
    EQUIPMENT: Body
    Only

    SEATED CABLE MUSCLE: Middle


    Back
    ROWS EXERCISE
    View Guide TYPE: Strength
    EQUIPMENT: Cable

    WIDE-GRIP MUSCLE: Lats


    EXERCISE
    PULLDOWN TYPE: Strength
    BEHIND THE EQUIPMENT: Cable
    NECK
    View Guide

    TIPS FOR THIS EXERCISE :


    First set is a warm-up set.

    SET 1: CHIN-UP | STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    SET 1: SEATED CABLE ROWS | STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    SET 1: WIDE-GRIP PULLDOWN BEHIND THE NECK | STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2: CHIN-UP | STANDARD SET

    REPS TARGET: 15 REPS

    SET 2: SEATED CABLE ROWS | STANDARD SET

    REPS TARGET: 15 REPS

    SET 2: WIDE-GRIP PULLDOWN BEHIND THE NECK | STANDARD SET

    REPS TARGET: 15 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3: CHIN-UP | STANDARD SET


    REPS TARGET: 15 REPS

    SET 3: SEATED CABLE ROWS | STANDARD SET

    REPS TARGET: 15 REPS

    SET 3: WIDE-GRIP PULLDOWN BEHIND THE NECK | STANDARD SET

    REPS TARGET: 15 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 4: CHIN-UP | STANDARD SET

    REPS TARGET: 15 REPS

    SET 4: SEATED CABLE ROWS | STANDARD SET

    REPS TARGET: 15 REPS

    SET 4: WIDE-GRIP PULLDOWN BEHIND THE NECK | STANDARD SET

    REPS TARGET: 15 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    4 SMITH MACHINE
    BENT OVER ROW
    View Guide
    MUSCLE : Middle Back
    EXERCISE TYPE : Strength
    EQUIPMENT : Machine

    TIPS FOR THIS EXERCISE :


    First set is a warm-up set.

    SET 1 : STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2 : STANDARD SET

    REPS
    TARGET: 8 TO 10 REPS
    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3 : STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 4 : STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    5 HAMMER CURLS
    View Guide
    MUSCLE : Biceps
    EXERCISE TYPE : Strength
    EQUIPMENT : Dumbbell

    TIPS FOR THIS EXERCISE :


    First two sets are warm-up sets.

    SET 1 : STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2 : STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3 : STANDARD SET

    REPS TARGET: 20 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 4 : STANDARD SET

    REPS TARGET: 20 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 5 : STANDARD SET

    REPS TARGET: 20 REPS


    REST BETWEEN EXERCISES 0 MIN 45 SEC

    6 BARBELL CURL
    View Guide
    MUSCLE : Biceps
    EXERCISE TYPE : Strength
    EQUIPMENT : Barbell

    TIPS FOR THIS EXERCISE :


    First two sets are warm-up sets.

    SET 1 : STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2 : STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3 : STANDARD SET

    REPS TARGET: 10 TO 12 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 4 : STANDARD SET

    REPS TARGET: 10 TO 12 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 5 : STANDARD SET

    REPS TARGET: 10 TO 12 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    7 CABLE HAMMER
    CURLS - ROPE
    ATTACHMENT
    View Guide
    MUSCLE : Biceps
    EXERCISE TYPE : Strength
    EQUIPMENT : Cable

    SET 1 : STANDARD SET

    REPS
    TARGET: 20 REPS
    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2 : STANDARD SET

    REPS TARGET: 20 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3 : STANDARD SET

    REPS TARGET: 20 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    8 JOGGING-
    TREADMILL
    View Guide
    MUSCLE : Quadriceps
    EQUIPMENT : Machine

    SET 1: CARDIO SET

    TIME TARGET: 00:20:00

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    9 SEATED BARBELL
    TWIST
    View Guide
    MUSCLE : Abdominals
    EXERCISE TYPE : Strength
    EQUIPMENT : Barbell

    TIPS FOR THIS EXERCISE :


    150 reps per side.

    SET 1 : STANDARD SET

    REPS TARGET: 300 REPS


    KRIS GETHIN 12-WEEK DAILY
    TRAINER - WEEK 8: DAY 51 -
    SHOULDERS/CALVES/ABS
    CREATED BY bodyspace Out of 10 RATE THIS WORKOUT TEMPLATE:
    Like 0 | 9.6 Excellent 1 2 3 4 5 6 7 8 9 10
    21 Ratings

    Main Goal: Workout For: Level: Date Created:


    Transform Everyone All Dec 31, 2012

    Muscles Worked: Traps, Quadriceps, Calves, Abdominals, Shoulders

    TOTAL EXERCISES TOTAL SETS TOTAL TOTAL


    WORKOUT TIME CARDIO

    10 26 00:45 00:50
    hr : min hr : min

    TRACK WORKOUT NOW


    SAVE TO MY TEMPLATES

    BODYSPACE'S WORKOUT TEMPLATE DETAILS

    1 JOGGING-
    TREADMILL
    View Guide
    MUSCLE : Quadriceps
    EQUIPMENT : Machine

    SET 1: CARDIO SET

    TIME TARGET: 00:25:00

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    2 SEATED BARBELL
    TWIST
    View Guide
    MUSCLE : Abdominals
    EXERCISE TYPE : Strength
    EQUIPMENT : Barbell

    TIPS FOR THIS EXERCISE :


    150 reps per side.

    SET 1 : STANDARD SET

    REPS TARGET: 300 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC


    3 SIDE LATERAL
    RAISE
    View Guide
    MUSCLE : Shoulders
    EXERCISE TYPE : Strength
    EQUIPMENT : Dumbbell

    TIPS FOR THIS EXERCISE :


    First 5 sets add weight each set.

    SET 1 : STANDARD SET

    REPS TARGET: 50 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2 : STANDARD SET

    REPS TARGET: 40 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3 : STANDARD SET

    REPS TARGET: 30 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 4 : STANDARD SET

    REPS TARGET: 20 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 5 : STANDARD SET

    REPS TARGET: 10 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 6 : DROP SET

    REPS TARGET: 10 REPS

    DROP 1
    TARGET: 10 REPS
    REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 7 : DROP SET

    REPS
    TARGET: 10 REPS
    DROP 1
    TARGET: 10 REPS
    REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 8 : DROP SET

    REPS TARGET: 10 REPS

    DROP 1
    TARGET: 10 REPS
    REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 9 : DROP SET

    REPS TARGET: 10 REPS

    DROP 1
    TARGET: 10 REPS
    REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 10 : DROP SET

    REPS TARGET: 10 REPS

    DROP 1
    TARGET: 10 REPS
    REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    4 LEVERAGE
    SHOULDER
    PRESS
    View Guide
    MUSCLE : Shoulders
    EXERCISE TYPE : Strength
    EQUIPMENT : Machine

    TIPS FOR THIS EXERCISE :


    First two sets are warm-up sets.

    SET 1 : STANDARD SET

    REPS TARGET: 8 TO 10 REPS


    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2 : STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3 : DROP SET

    REPS TARGET: 2 TO 3 REPS

    DROP 1
    TARGET: 2 TO 3 REPS
    REPS

    DROP 2
    TARGET: 2 TO 4 REPS
    REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    5 BARBELL SHRUG
    View Guide
    MUSCLE : Traps
    EXERCISE TYPE : Strength
    EQUIPMENT : Barbell

    TIPS FOR THIS EXERCISE :


    First set is a warm-up set.

    SET 1 : STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2 : STANDARD SET

    REPS TARGET: 10 TO 12 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3 : STANDARD SET

    REPS TARGET: 10 TO 12 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    SUPERSET / CIRCUIT
    6
    SEATED CALF MUSCLE: Calves
    EXERCISE
    RAISE TYPE: Strength
    View Guide EQUIPMENT: Machine

    CALF PRESS MUSCLE: Calves


    EXERCISE
    ON THE LEG TYPE: Strength
    PRESS EQUIPMENT: Machine
    MACHINE
    View Guide

    SET 1: SEATED CALF RAISE | STANDARD SET

    REPS TARGET: 10 TO 12 REPS

    SET 1: CALF PRESS ON THE LEG PRESS MACHINE | STANDARD SET

    REPS TARGET: 10 TO 12 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2: SEATED CALF RAISE | STANDARD SET

    REPS TARGET: 10 TO 12 REPS

    SET 2: CALF PRESS ON THE LEG PRESS MACHINE | STANDARD SET

    REPS TARGET: 10 TO 12 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3: SEATED CALF RAISE | STANDARD SET

    REPS TARGET: 10 TO 12 REPS

    SET 3: CALF PRESS ON THE LEG PRESS MACHINE | STANDARD SET

    REPS TARGET: 10 TO 12 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    7 SIT-UP
    View Guide
    MUSCLE : Abdominals
    EXERCISE TYPE : Strength
    EQUIPMENT : Body Only
    TIPS FOR THIS EXERCISE :
    Place your feet on a bench. First 10 reps do full range of motion. Seconds 10 only do the bottom half of the motion. Third 10 only do the top half of
    the motion.

    SET 1 : STANDARD SET

    REPS TARGET: 30 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2 : STANDARD SET

    REPS TARGET: 30 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3 : STANDARD SET

    REPS TARGET: 30 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    8 JOGGING-
    TREADMILL
    View Guide
    MUSCLE : Quadriceps
    EQUIPMENT : Machine

    SET 1: CARDIO SET

    TIME TARGET: 00:25:00

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    9 SEATED BARBELL
    TWIST
    View Guide
    MUSCLE : Abdominals
    EXERCISE TYPE : Strength
    EQUIPMENT : Barbell

    TIPS FOR THIS EXERCISE :


    150 reps per side.

    SET 1 : STANDARD SET

    REPS TARGET: 300 REPS


    KRIS GETHIN 12-WEEK DAILY
    TRAINER - WEEK 8: DAY 52 -
    LEGS
    CREATED BY bodyspace Out of 10 RATE THIS WORKOUT TEMPLATE:
    Like 0 | 9.6 Excellent 1 2 3 4 5 6 7 8 9 10
    14 Ratings

    Main Goal: Workout For: Level: Date Created:


    Transform Everyone All Dec 31, 2012

    Muscles Worked: Quadriceps, Hamstrings, Abdominals

    TOTAL EXERCISES TOTAL SETS TOTAL TOTAL


    WORKOUT TIME CARDIO

    9 11 00:45 00:50
    hr : min hr : min

    TRACK WORKOUT NOW


    SAVE TO MY TEMPLATES

    BODYSPACE'S WORKOUT TEMPLATE DETAILS

    1 JOGGING-
    TREADMILL
    View Guide
    MUSCLE : Quadriceps
    EQUIPMENT : Machine

    SET 1: CARDIO SET

    TIME TARGET: 00:25:00

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    2 SEATED BARBELL
    TWIST
    View Guide
    MUSCLE : Abdominals
    EXERCISE TYPE : Strength
    EQUIPMENT : Barbell

    TIPS FOR THIS EXERCISE :


    150 reps per side.

    SET 1 : STANDARD SET

    REPS TARGET: 300 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC


    SUPERSET / CIRCUIT
    3
    SEATED LEG MUSCLE: Hamstrings
    EXERCISE
    CURL TYPE: Strength
    View Guide EQUIPMENT: Machine

    LEG MUSCLE: Quadriceps


    EXERCISE
    EXTENSIONS TYPE: Strength
    View Guide EQUIPMENT: Machine

    SET 1: SEATED LEG CURL | STANDARD SET

    REPS TARGET: 20 REPS

    SET 1: LEG EXTENSIONS | STANDARD SET

    REPS TARGET: 40 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    4 BARBELL SQUAT
    View Guide
    MUSCLE : Quadriceps
    EXERCISE TYPE : Strength
    EQUIPMENT : Barbell

    TIPS FOR THIS EXERCISE :


    First set is a warm-up set. For working sets add weight for each set.

    SET 1 : STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2 : STANDARD SET

    REPS TARGET: 40 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3 : STANDARD SET

    REPS TARGET: 30 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 4 : STANDARD SET

    REPS TARGET: 10 REPS


    REST BETWEEN EXERCISES 0 MIN 45 SEC

    SUPERSET / CIRCUIT
    5
    LEG MUSCLE: Quadriceps
    EXERCISE
    EXTENSIONS TYPE: Strength
    View Guide EQUIPMENT: Machine

    SEATED LEG MUSCLE: Hamstrings


    EXERCISE
    CURL TYPE: Strength
    View Guide EQUIPMENT: Machine

    SET 1: LEG EXTENSIONS | STANDARD SET

    REPS TARGET: 20 REPS

    SET 1: SEATED LEG CURL | STANDARD SET

    REPS TARGET: 20 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2: LEG EXTENSIONS | STANDARD SET

    REPS TARGET: 20 REPS

    SET 2: SEATED LEG CURL | STANDARD SET

    REPS TARGET: 20 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    6 JOGGING-
    TREADMILL
    View Guide
    MUSCLE : Quadriceps
    EQUIPMENT : Machine

    SET 1: CARDIO SET

    TIME TARGET: 00:25:00

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    7 SEATED BARBELL
    TWIST
    View Guide
    MUSCLE : Abdominals
    EXERCISE TYPE : Strength
    EQUIPMENT : Barbell

    TIPS FOR THIS EXERCISE :


    150 reps per side.

    SET 1 : STANDARD SET

    REPS TARGET: 300 REPS


    KRIS GETHIN 12-WEEK DAILY
    TRAINER - WEEK 8: DAY 53 -
    BACK/CHEST
    CREATED BY bodyspace Out of 10 RATE THIS WORKOUT TEMPLATE:
    Like 0 | 8.8 Good 1 2 3 4 5 6 7 8 9 10
    24 Ratings

    Main Goal: Workout For: Level: Date Created:


    Transform Everyone All Dec 31, 2012

    Muscles Worked: Lats, Lower Back, Chest, Quadriceps, Abdominals, Middle Back

    TOTAL EXERCISES TOTAL SETS TOTAL TOTAL


    WORKOUT TIME CARDIO

    11 15 00:45 00:50
    hr : min hr : min

    TRACK WORKOUT NOW


    SAVE TO MY TEMPLATES

    BODYSPACE'S WORKOUT TEMPLATE DETAILS

    1 JOGGING-
    TREADMILL
    View Guide
    MUSCLE : Quadriceps
    EQUIPMENT : Machine

    SET 1: CARDIO SET

    TIME TARGET: 00:25:00

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    2 SEATED BARBELL
    TWIST
    View Guide
    MUSCLE : Abdominals
    EXERCISE TYPE : Strength
    EQUIPMENT : Barbell

    TIPS FOR THIS EXERCISE :


    150 reps per side.

    SET 1 : STANDARD SET

    REPS TARGET: 300 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC


    SUPERSET / CIRCUIT
    3
    PULLUPS MUSCLE: Lats
    EXERCISE
    View Guide TYPE: Strength
    EQUIPMENT: Body
    Only

    DUMBBELL MUSCLE: Chest


    EXERCISE
    BENCH PRESS TYPE: Strength
    View Guide EQUIPMENT: Dumbbell

    TIPS FOR THIS EXERCISE :


    Ignore third set of Dumbbell Bench Press.

    SET 1: PULLUPS | STANDARD SET

    REPS TARGET: 16 TO 20 REPS

    SET 1: DUMBBELL BENCH PRESS | STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2: PULLUPS | STANDARD SET

    REPS TARGET: 16 TO 20 REPS

    SET 2: DUMBBELL BENCH PRESS | STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3: PULLUPS | STANDARD SET

    REPS TARGET: 16 TO 20 REPS

    SET 3: DUMBBELL BENCH PRESS | STANDARD SET

    REPS TARGET: 0 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    SUPERSET / CIRCUIT
    4
    SEATED CABLE MUSCLE: Middle
    Back
    ROWS
    Vi G id
    View Guide EXERCISE
    TYPE: Strength
    EQUIPMENT: Cable

    INCLINE MUSCLE: Chest


    EXERCISE
    DUMBBELL TYPE: Strength
    PRESS EQUIPMENT: Dumbbell
    View Guide

    TIPS FOR THIS EXERCISE :


    Ignore third set of Incline Dumbbell Press.

    SET 1: SEATED CABLE ROWS | STANDARD SET

    REPS TARGET: 12 TO 16 REPS

    SET 1: INCLINE DUMBBELL PRESS | STANDARD SET

    REPS TARGET: 8 TO 12 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2: SEATED CABLE ROWS | STANDARD SET

    REPS TARGET: 12 TO 16 REPS

    SET 2: INCLINE DUMBBELL PRESS | STANDARD SET

    REPS TARGET: 8 TO 12 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3: SEATED CABLE ROWS | STANDARD SET

    REPS TARGET: 12 TO 16 REPS

    SET 3: INCLINE DUMBBELL PRESS | STANDARD SET

    REPS TARGET: 0 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    SUPERSET / CIRCUIT
    5
    UNDERHAND MUSCLE: Lats
    EXERCISE
    CABLE TYPE: Strength
    PULLDOWNS EQUIPMENT: Cable
    View Guide
    INCLINE MUSCLE: Chest
    EXERCISE
    DUMBBELL TYPE: Strength
    FLYES EQUIPMENT: Dumbbell
    View Guide

    SET 1: UNDERHAND CABLE PULLDOWNS | STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    SET 1: INCLINE DUMBBELL FLYES | STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2: UNDERHAND CABLE PULLDOWNS | STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    SET 2: INCLINE DUMBBELL FLYES | STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    6 RACK PULLS
    View Guide
    MUSCLE : Lower Back
    EXERCISE TYPE : Strength
    EQUIPMENT : Barbell

    TIPS FOR THIS EXERCISE :


    First set is a warm-up set.

    SET 1 : STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2 : STANDARD SET

    REPS TARGET: 30 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3 : DROP SET

    REPS
    TARGET: 15 REPS

    DROP 1
    TARGET: 15 REPS
    REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    7 JOGGING-
    TREADMILL
    View Guide
    MUSCLE : Quadriceps
    EQUIPMENT : Machine

    SET 1: CARDIO SET

    TIME TARGET: 00:25:00

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    8 SEATED BARBELL
    TWIST
    View Guide
    MUSCLE : Abdominals
    EXERCISE TYPE : Strength
    EQUIPMENT : Barbell

    TIPS FOR THIS EXERCISE :


    150 reps per side.

    SET 1 : STANDARD SET

    REPS TARGET: 300 REPS


    KRIS GETHIN 12-WEEK DAILY
    TRAINER - WEEK 8: DAY 54 -
    BICEPS/TRICEPS
    CREATED BY bodyspace Out of 10 RATE THIS WORKOUT TEMPLATE:
    Like 0 | 9.2 Excellent 1 2 3 4 5 6 7 8 9 10
    23 Ratings

    Main Goal: Workout For: Level: Date Created:


    Transform Everyone All Dec 31, 2012

    Muscles Worked: Triceps, Abdominals, Biceps, Quadriceps

    TOTAL EXERCISES TOTAL SETS TOTAL TOTAL


    WORKOUT TIME CARDIO

    6 14 00:45 00:50
    hr : min hr : min

    TRACK WORKOUT NOW


    SAVE TO MY TEMPLATES

    BODYSPACE'S WORKOUT TEMPLATE DETAILS

    1 JOGGING-
    TREADMILL
    View Guide
    MUSCLE : Quadriceps
    EQUIPMENT : Machine

    SET 1: CARDIO SET

    TIME TARGET: 00:25:00

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    2 SEATED BARBELL
    TWIST
    View Guide
    MUSCLE : Abdominals
    EXERCISE TYPE : Strength
    EQUIPMENT : Barbell

    TIPS FOR THIS EXERCISE :


    150 reps per side.

    SET 1 : STANDARD SET

    REPS TARGET: 300 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC


    SUPERSET / CIRCUIT
    3
    DUMBBELL MUSCLE: Biceps
    EXERCISE
    ALTERNATE TYPE: Strength
    BICEP CURL EQUIPMENT: Dumbbell
    View Guide

    LYING TRICEPS MUSCLE: Triceps


    EXERCISE
    PRESS TYPE: Strength
    View Guide EQUIPMENT: E-Z
    Curl Bar

    TIPS FOR THIS EXERCISE :


    For Lying Triceps Press you will be alternating between Skullcrushers, Head Smackers, and Rockers. Visit http://www.bodybuilding.com/fun/kris-
    gethin-12-week-daily-trainer-week-8-day-54.html to see Kris perform these exercises. You should do a mix of all three motions each set.

    SET 1: DUMBBELL ALTERNATE BICEP CURL | STANDARD SET

    REPS TARGET: 50 REPS

    SET 1: LYING TRICEPS PRESS | STANDARD SET

    REPS TARGET: 50 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2: DUMBBELL ALTERNATE BICEP CURL | STANDARD SET

    REPS TARGET: 40 REPS

    SET 2: LYING TRICEPS PRESS | STANDARD SET

    REPS TARGET: 40 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3: DUMBBELL ALTERNATE BICEP CURL | STANDARD SET

    REPS TARGET: 30 REPS

    SET 3: LYING TRICEPS PRESS | STANDARD SET

    REPS TARGET: 30 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 4: DUMBBELL ALTERNATE BICEP CURL | STANDARD SET

    REPS
    TARGET: 20 REPS

    SET 4: LYING TRICEPS PRESS | STANDARD SET

    REPS TARGET: 20 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 5: DUMBBELL ALTERNATE BICEP CURL | STANDARD SET

    REPS TARGET: 10 REPS

    SET 5: LYING TRICEPS PRESS | STANDARD SET

    REPS TARGET: 10 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 6: DUMBBELL ALTERNATE BICEP CURL | STANDARD SET

    REPS TARGET: 10 REPS

    SET 6: LYING TRICEPS PRESS | STANDARD SET

    REPS TARGET: 10 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 7: DUMBBELL ALTERNATE BICEP CURL | STANDARD SET

    REPS TARGET: 20 REPS

    SET 7: LYING TRICEPS PRESS | STANDARD SET

    REPS TARGET: 20 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 8: DUMBBELL ALTERNATE BICEP CURL | STANDARD SET

    REPS TARGET: 30 REPS

    SET 8: LYING TRICEPS PRESS | STANDARD SET


    TARGET: 30 REPS
    REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 9: DUMBBELL ALTERNATE BICEP CURL | STANDARD SET

    REPS TARGET: 40 REPS

    SET 9: LYING TRICEPS PRESS | STANDARD SET

    REPS TARGET: 40 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 10: DUMBBELL ALTERNATE BICEP CURL | STANDARD SET

    REPS TARGET: 50 REPS

    SET 10: LYING TRICEPS PRESS | STANDARD SET

    REPS TARGET: 50 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    4 JOGGING-
    TREADMILL
    View Guide
    MUSCLE : Quadriceps
    EQUIPMENT : Machine

    SET 1: CARDIO SET

    TIME TARGET: 00:25:00

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    5 SEATED BARBELL
    TWIST
    View Guide
    MUSCLE : Abdominals
    EXERCISE TYPE : Strength
    EQUIPMENT : Barbell

    TIPS FOR THIS EXERCISE :


    150 reps per side.
    SET 1 : STANDARD SET

    REPS TARGET: 300 REP


    KRIS GETHIN 12-WEEK DAILY
    TRAINER - WEEK 9: DAY 58 -
    SHOULDERS/CALVES/ABS
    CREATED BY bodyspace Out of 10 RATE THIS WORKOUT TEMPLATE:
    Like 0 | 9.1 Excellent 1 2 3 4 5 6 7 8 9 10
    17 Ratings

    Main Goal: Workout For: Level: Date Created:


    Transform Everyone All Dec 31, 2012

    Muscles Worked: Calves, Quadriceps, Abdominals, Shoulders

    TOTAL EXERCISES TOTAL SETS TOTAL TOTAL


    WORKOUT TIME CARDIO

    10 33 00:45 00:50
    hr : min hr : min

    TRACK WORKOUT NOW


    SAVE TO MY TEMPLATES

    BODYSPACE'S WORKOUT TEMPLATE DETAILS

    1 JOGGING-
    TREADMILL
    View Guide
    MUSCLE : Quadriceps
    EQUIPMENT : Machine

    SET 1: CARDIO SET

    TIME TARGET: 00:25:00

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    2 SEATED BARBELL
    TWIST
    View Guide
    MUSCLE : Abdominals
    EXERCISE TYPE : Strength
    EQUIPMENT : Barbell

    TIPS FOR THIS EXERCISE :


    150 reps per side.

    SET 1 : STANDARD SET

    REPS TARGET: 300 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC


    3 STANDING CALF
    RAISES
    View Guide
    MUSCLE : Calves
    EXERCISE TYPE : Strength
    EQUIPMENT : Machine

    SET 1 : STANDARD SET

    REPS TARGET: 15 TO 30 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2 : STANDARD SET

    REPS TARGET: 15 TO 30 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3 : STANDARD SET

    REPS TARGET: 15 TO 30 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 4 : STANDARD SET

    REPS TARGET: 15 TO 30 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 5 : STANDARD SET

    REPS TARGET: 15 TO 30 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 6 : STANDARD SET

    REPS TARGET: 15 TO 30 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 7 : STANDARD SET

    REPS TARGET: 15 TO 30 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 8 : STANDARD SET

    REPS TARGET: 15 TO 30 REPS


    REST BETWEEN SETS 0 MIN 45 SEC

    SET 9 : STANDARD SET

    REPS TARGET: 15 TO 30 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 10 : STANDARD SET

    REPS TARGET: 15 TO 30 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    4 DECLINE CRUNCH
    View Guide
    MUSCLE : Abdominals
    EXERCISE TYPE : Strength
    EQUIPMENT : Body Only

    TIPS FOR THIS EXERCISE :


    First two sets are warm-up sets.

    SET 1 : STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2 : STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3 : STANDARD SET

    REPS TARGET: 15 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 4 : STANDARD SET

    REPS TARGET: 15 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 5 : STANDARD SET

    REPS TARGET: 15 REPS


    REST BETWEEN EXERCISES 0 MIN 45 SEC

    5 SMITH MACHINE
    OVERHEAD
    SHOULDER
    PRESS
    View Guide
    MUSCLE : Shoulders
    EXERCISE TYPE : Strength
    EQUIPMENT : Machine

    TIPS FOR THIS EXERCISE :


    For sets 6-10 perform the reps with the bar behind the neck.

    SET 1 : STANDARD SET

    REPS TARGET: 50 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2 : STANDARD SET

    REPS TARGET: 40 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3 : STANDARD SET

    REPS TARGET: 30 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 4 : STANDARD SET

    REPS TARGET: 20 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 5 : STANDARD SET

    REPS TARGET: 10 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 6 : STANDARD SET

    REPS TARGET: 10 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 7 : STANDARD SET

    REPS TARGET: 20 REPS


    REST BETWEEN SETS 0 MIN 45 SEC

    SET 8 : STANDARD SET

    REPS TARGET: 30 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 9 : STANDARD SET

    REPS TARGET: 40 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 10 : STANDARD SET

    REPS TARGET: 50 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    SUPERSET / CIRCUIT
    6
    UPRIGHT MUSCLE: Shoulders
    EXERCISE
    BARBELL ROW TYPE: Strength
    View Guide EQUIPMENT: Barbell

    UPRIGHT MUSCLE: Shoulders


    EXERCISE
    BARBELL ROW TYPE: Strength
    View Guide EQUIPMENT: Barbell

    UPRIGHT MUSCLE: Shoulders


    EXERCISE
    BARBELL ROW TYPE: Strength
    View Guide EQUIPMENT: Barbell

    TIPS FOR THIS EXERCISE :


    Do not perform the same exercise each time. Instead vary your grip. Wide for the first, medium for the second, and narrow for the last.

    SET 1: UPRIGHT BARBELL ROW | STANDARD SET

    REPS TARGET: 10 REPS

    SET 1: UPRIGHT BARBELL ROW | STANDARD SET

    REPS TARGET: 10 REPS

    SET 1: UPRIGHT BARBELL ROW | STANDARD SET

    REPS TARGET: 10 REPS

    REST BETWEEN SETS 0 MIN 45 SEC


    SET 2: UPRIGHT BARBELL ROW | STANDARD SET

    REPS TARGET: 7 REPS

    SET 2: UPRIGHT BARBELL ROW | STANDARD SET

    REPS TARGET: 7 REPS

    SET 2: UPRIGHT BARBELL ROW | STANDARD SET

    REPS TARGET: 7 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3: UPRIGHT BARBELL ROW | STANDARD SET

    REPS TARGET: 5 REPS

    SET 3: UPRIGHT BARBELL ROW | STANDARD SET

    REPS TARGET: 5 REPS

    SET 3: UPRIGHT BARBELL ROW | STANDARD SET

    REPS TARGET: 5 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 4: UPRIGHT BARBELL ROW | DROP SET

    REPS TARGET: 2 TO 2 REPS

    DROP 1
    TARGET: 2 TO 3 REPS
    REPS

    DROP 2
    TARGET: 2 TO 3 REPS
    REPS

    SET 4: UPRIGHT BARBELL ROW | DROP SET

    REPS TARGET: 2 TO 2 REPS


    DROP 1
    TARGET: 2 TO 3 REPS
    REPS

    DROP 2
    TARGET: 2 TO 3 REPS
    REPS

    SET 4: UPRIGHT BARBELL ROW | DROP SET

    REPS TARGET: 2 TO 2 REPS

    DROP 1
    TARGET: 2 TO 3 REPS
    REPS

    DROP 2
    TARGET: 2 TO 3 REPS
    REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    7 JOGGING-
    TREADMILL
    View Guide
    MUSCLE : Quadriceps
    EQUIPMENT : Machine

    SET 1: CARDIO SET

    TIME TARGET: 00:25:00

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    8 SEATED BARBELL
    TWIST
    View Guide
    MUSCLE : Abdominals
    EXERCISE TYPE : Strength
    EQUIPMENT : Barbell

    TIPS FOR THIS EXERCISE :


    150 reps per side.

    SET 1 : STANDARD SET

    REPS TARGET: 300 REPS


    KRIS GETHIN 12-WEEK DAILY
    TRAINER - WEEK 9: DAY 59 -
    LEGS
    CREATED BY bodyspace Out of 10 RATE THIS WORKOUT TEMPLATE:
    Like 0 | 9.2 Excellent 1 2 3 4 5 6 7 8 9 10
    16 Ratings

    Main Goal: Workout For: Level: Date Created:


    Transform Everyone All Dec 31, 2012

    Muscles Worked: Hamstrings, Abdominals, Quadriceps

    TOTAL EXERCISES TOTAL SETS TOTAL TOTAL


    WORKOUT TIME CARDIO

    9 12 00:45 00:50
    hr : min hr : min

    TRACK WORKOUT NOW


    SAVE TO MY TEMPLATES

    BODYSPACE'S WORKOUT TEMPLATE DETAILS

    1 JOGGING-
    TREADMILL
    View Guide
    MUSCLE : Quadriceps
    EQUIPMENT : Machine

    SET 1: CARDIO SET

    TIME TARGET: 00:25:00

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    2 SEATED BARBELL
    TWIST
    View Guide
    MUSCLE : Abdominals
    EXERCISE TYPE : Strength
    EQUIPMENT : Barbell

    TIPS FOR THIS EXERCISE :


    150 reps per side.

    SET 1 : STANDARD SET

    REPS TARGET: 300 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC


    3 LEG PRESS
    View Guide
    MUSCLE : Quadriceps
    EXERCISE TYPE : Strength
    EQUIPMENT : Machine

    TIPS FOR THIS EXERCISE :


    First two sets are warm-up sets.

    SET 1 : STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2 : STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3 : DROP SET

    REPS TARGET: 20 REPS

    DROP 1
    TARGET: 10 REPS
    REPS

    DROP 2
    TARGET: 10 REPS
    REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    SUPERSET / CIRCUIT
    4
    HACK SQUAT MUSCLE: Quadriceps
    EXERCISE
    View Guide TYPE: Strength
    EQUIPMENT: Machine

    BARBELL MUSCLE: Quadriceps


    EXERCISE
    SQUAT TYPE: Strength
    View Guide EQUIPMENT: Barbell

    SET 1: HACK SQUAT | STANDARD SET

    REPS TARGET: 30 REPS

    SET 1: BARBELL SQUAT | STANDARD SET

    REPS
    TARGET: 10 REPS
    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2: HACK SQUAT | STANDARD SET

    REPS TARGET: 30 REPS

    SET 2: BARBELL SQUAT | STANDARD SET

    REPS TARGET: 10 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    SUPERSET / CIRCUIT
    5
    STANDING LEG MUSCLE: Hamstrings
    EXERCISE
    CURL TYPE: Strength
    View Guide EQUIPMENT: Machine

    STIFF-LEGGED MUSCLE: Hamstrings


    EXERCISE
    DUMBBELL TYPE: Strength
    DEADLIFT EQUIPMENT: Dumbbell
    View Guide

    SET 1: STANDING LEG CURL | STANDARD SET

    REPS TARGET: 16 TO 20 REPS

    SET 1: STIFF-LEGGED DUMBBELL DEADLIFT | STANDARD SET

    REPS TARGET: 10 TO 12 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2: STANDING LEG CURL | STANDARD SET

    REPS TARGET: 16 TO 20 REPS

    SET 2: STIFF-LEGGED DUMBBELL DEADLIFT | STANDARD SET

    REPS TARGET: 10 TO 12 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3: STANDING LEG CURL | DROP SET

    REPS
    TARGET: 5 TO 6 REPS

    DROP 1
    TARGET: 5 TO 7 REPS
    REPS

    DROP 2
    TARGET: 6 TO 7 REPS
    REPS

    SET 3: STIFF-LEGGED DUMBBELL DEADLIFT | STANDARD SET

    REPS TARGET: 10 TO 12 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    6 JOGGING-
    TREADMILL
    View Guide
    MUSCLE : Quadriceps
    EQUIPMENT : Machine

    SET 1: CARDIO SET

    TIME TARGET: 00:25:00

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    7 SEATED BARBELL
    TWIST
    View Guide
    MUSCLE : Abdominals
    EXERCISE TYPE : Strength
    EQUIPMENT : Barbell

    TIPS FOR THIS EXERCISE :


    150 reps per side.

    SET 1 : STANDARD SET

    REPS TARGET: 300 REPS


    KRIS GETHIN 12-WEEK DAILY
    TRAINER - WEEK 9: DAY 60 -
    CHEST/BACK
    CREATED BY bodyspace Out of 10 RATE THIS WORKOUT TEMPLATE:
    Like 0 | 9.2 Excellent 1 2 3 4 5 6 7 8 9 10
    17 Ratings

    Main Goal: Workout For: Level: Date Created:


    Transform Everyone All Dec 31, 2012

    Muscles Worked: Middle Back, Quadriceps, Chest, Abdominals, Lats

    TOTAL EXERCISES TOTAL SETS TOTAL TOTAL


    WORKOUT TIME CARDIO

    12 20 00:45 00:50
    hr : min hr : min

    TRACK WORKOUT NOW


    SAVE TO MY TEMPLATES

    BODYSPACE'S WORKOUT TEMPLATE DETAILS

    1 JOGGING-
    TREADMILL
    View Guide
    MUSCLE : Quadriceps
    EQUIPMENT : Machine

    SET 1: CARDIO SET

    TIME TARGET: 00:25:00

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    2 SEATED BARBELL
    TWIST
    View Guide
    MUSCLE : Abdominals
    EXERCISE TYPE : Strength
    EQUIPMENT : Barbell

    TIPS FOR THIS EXERCISE :


    150 reps per side.

    SET 1 : STANDARD SET

    REPS TARGET: 300 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC


    SUPERSET / CIRCUIT
    3
    BENT-ARM MUSCLE: Chest
    EXERCISE
    DUMBBELL TYPE: Strength
    PULLOVER EQUIPMENT: Dumbbell
    View Guide

    DUMBBELL MUSCLE: Chest


    EXERCISE
    BENCH PRESS TYPE: Strength
    View Guide EQUIPMENT: Dumbbell

    SET 1: BENT-ARM DUMBBELL PULLOVER | STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    SET 1: DUMBBELL BENCH PRESS | STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2: BENT-ARM DUMBBELL PULLOVER | STANDARD SET

    REPS TARGET: 10 TO 12 REPS

    SET 2: DUMBBELL BENCH PRESS | STANDARD SET

    REPS TARGET: 6 TO 8 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3: BENT-ARM DUMBBELL PULLOVER | STANDARD SET

    REPS TARGET: 10 TO 12 REPS

    SET 3: DUMBBELL BENCH PRESS | STANDARD SET

    REPS TARGET: 6 TO 8 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 4: BENT-ARM DUMBBELL PULLOVER | STANDARD SET

    REPS TARGET: 10 TO 12 REPS

    SET 4: DUMBBELL BENCH PRESS | STANDARD SET


    TARGET: 6 TO 8 REPS
    REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    SUPERSET / CIRCUIT
    4
    INCLINE MUSCLE: Chest
    EXERCISE
    DUMBBELL TYPE: Strength
    FLYES - WITH A EQUIPMENT: Dumbbell
    TWIST
    View Guide

    BENT OVER MUSCLE: Middle


    Back
    BARBELL ROW EXERCISE
    View Guide TYPE: Strength
    EQUIPMENT: Barbell

    TIPS FOR THIS EXERCISE :


    First set is a warm-up set.

    SET 1: INCLINE DUMBBELL FLYES - WITH A TWIST | STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    SET 1: BENT OVER BARBELL ROW | STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2: INCLINE DUMBBELL FLYES - WITH A TWIST | STANDARD SET

    REPS TARGET: 10 TO 12 REPS

    SET 2: BENT OVER BARBELL ROW | STANDARD SET

    REPS TARGET: 10 TO 12 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3: INCLINE DUMBBELL FLYES - WITH A TWIST | STANDARD SET

    REPS TARGET: 10 TO 12 REPS

    SET 3: BENT OVER BARBELL ROW | STANDARD SET

    REPS TARGET: 10 TO 12 REPS


    REST BETWEEN SETS 0 MIN 45 SEC

    SET 4: INCLINE DUMBBELL FLYES - WITH A TWIST | STANDARD SET

    REPS TARGET: 10 TO 12 REPS

    SET 4: BENT OVER BARBELL ROW | STANDARD SET

    REPS TARGET: 10 TO 12 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    SUPERSET / CIRCUIT
    5
    CABLE MUSCLE: Chest
    EXERCISE
    CROSSOVER TYPE: Strength
    View Guide EQUIPMENT: Cable

    ONE-ARM MUSCLE: Middle


    Back
    DUMBBELL EXERCISE
    ROW TYPE: Strength
    EQUIPMENT: Dumbbell
    View Guide

    TIPS FOR THIS EXERCISE :


    First set is a warm-up set.

    SET 1: CABLE CROSSOVER | STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    SET 1: ONE-ARM DUMBBELL ROW | STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2: CABLE CROSSOVER | STANDARD SET

    REPS TARGET: 10 TO 12 REPS

    SET 2: ONE-ARM DUMBBELL ROW | STANDARD SET

    REPS TARGET: 10 TO 12 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3: CABLE CROSSOVER | STANDARD SET


    REPS TARGET: 10 TO 12 REPS

    SET 3: ONE-ARM DUMBBELL ROW | STANDARD SET

    REPS TARGET: 10 TO 12 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 4: CABLE CROSSOVER | STANDARD SET

    REPS TARGET: 10 TO 12 REPS

    SET 4: ONE-ARM DUMBBELL ROW | STANDARD SET

    REPS TARGET: 10 TO 12 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    SUPERSET / CIRCUIT
    6
    UNDERHAND MUSCLE: Lats
    EXERCISE
    CABLE TYPE: Strength
    PULLDOWNS EQUIPMENT: Cable
    View Guide

    DUMBBELL MUSCLE: Chest


    EXERCISE
    BENCH PRESS TYPE: Strength
    View Guide EQUIPMENT: Dumbbell

    TIPS FOR THIS EXERCISE :


    First set is a warm-up set.

    SET 1: UNDERHAND CABLE PULLDOWNS | STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    SET 1: DUMBBELL BENCH PRESS | STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2: UNDERHAND CABLE PULLDOWNS | STANDARD SET

    REPS TARGET: 10 TO 12 REPS


    SET 2: DUMBBELL BENCH PRESS | STANDARD SET

    REPS TARGET: 6 TO 8 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3: UNDERHAND CABLE PULLDOWNS | STANDARD SET

    REPS TARGET: 10 TO 12 REPS

    SET 3: DUMBBELL BENCH PRESS | STANDARD SET

    REPS TARGET: 6 TO 8 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 4: UNDERHAND CABLE PULLDOWNS | STANDARD SET

    REPS TARGET: 10 TO 12 REPS

    SET 4: DUMBBELL BENCH PRESS | STANDARD SET

    REPS TARGET: 6 TO 8 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    7 JOGGING-
    TREADMILL
    View Guide
    MUSCLE : Quadriceps
    EQUIPMENT : Machine

    SET 1: CARDIO SET

    TIME TARGET: 00:25:00

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    8 SEATED BARBELL
    TWIST
    View Guide
    MUSCLE : Abdominals
    EXERCISE TYPE : Strength
    EQUIPMENT : Barbell
    TIPS FOR THIS EXERCISE :
    150 reps per side.

    SET 1 : STANDARD SET

    REPS TARGET: 300 REPS


    KRIS GETHIN 12-WEEK DAILY
    TRAINER - WEEK 9: DAY 62 -
    BICEPS/TRICEPS
    CREATED BY bodyspace Out of 10 RATE THIS WORKOUT TEMPLATE:
    Like 0 | 8.5 Good 1 2 3 4 5 6 7 8 9 10
    18 Ratings

    Main Goal: Workout For: Level: Date Created:


    Transform Everyone All Dec 31, 2012

    Muscles Worked: Triceps, Abdominals, Quadriceps, Biceps

    TOTAL EXERCISES TOTAL SETS TOTAL TOTAL


    WORKOUT TIME CARDIO

    12 16 00:45 00:50
    hr : min hr : min

    TRACK WORKOUT NOW


    SAVE TO MY TEMPLATES

    BODYSPACE'S WORKOUT TEMPLATE DETAILS

    1 JOGGING-
    TREADMILL
    View Guide
    MUSCLE : Quadriceps
    EQUIPMENT : Machine

    SET 1: CARDIO SET

    TIME TARGET: 00:25:00

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    2 SEATED BARBELL
    TWIST
    View Guide
    MUSCLE : Abdominals
    EXERCISE TYPE : Strength
    EQUIPMENT : Barbell

    TIPS FOR THIS EXERCISE :


    150 reps per side.

    SET 1 : STANDARD SET

    REPS TARGET: 300 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC


    SUPERSET / CIRCUIT
    3
    MACHINE MUSCLE: Biceps
    EXERCISE
    PREACHER TYPE: Strength
    CURLS EQUIPMENT: Machine
    View Guide

    DIPS - TRICEPS MUSCLE: Triceps


    EXERCISE
    VERSION TYPE: Strength
    View Guide EQUIPMENT: Body
    Only

    TIPS FOR THIS EXERCISE :


    Perform the final Dips sets as a triple drop set.

    SET 1: MACHINE PREACHER CURLS | STANDARD SET

    REPS TARGET: 10 TO 12 REPS

    SET 1: DIPS - TRICEPS VERSION | STANDARD SET

    REPS TARGET: 10 TO 12 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2: MACHINE PREACHER CURLS | STANDARD SET

    REPS TARGET: 10 TO 12 REPS

    SET 2: DIPS - TRICEPS VERSION | STANDARD SET

    REPS TARGET: 10 TO 12 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3: MACHINE PREACHER CURLS | DROP SET

    REPS TARGET: 3 TO 4 REPS

    DROP 1
    TARGET: 3 TO 4 REPS
    REPS

    DROP 2
    TARGET: 3 TO 4 REPS
    REPS

    SET 3: DIPS - TRICEPS VERSION | STANDARD SET

    REPS
    REPS TARGET: 10 TO 12 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    SUPERSET / CIRCUIT
    4
    TRICEPS MUSCLE: Triceps
    EXERCISE
    PUSHDOWN - TYPE: Strength
    ROPE EQUIPMENT: Cable
    ATTACHMENT
    View Guide

    BARBELL CURL MUSCLE: Biceps


    EXERCISE
    View Guide TYPE: Strength
    EQUIPMENT: Barbell

    SET 1: TRICEPS PUSHDOWN - ROPE ATTACHMENT | STANDARD SET

    REPS TARGET: 12 REPS

    SET 1: BARBELL CURL | STANDARD SET

    REPS TARGET: 12 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2: TRICEPS PUSHDOWN - ROPE ATTACHMENT | DROP SET

    REPS TARGET: 6 REPS

    DROP 1
    TARGET: 6 REPS
    REPS

    SET 2: BARBELL CURL | DROP SET

    REPS TARGET: 6 REPS

    DROP 1
    TARGET: 6 REPS
    REPS

    SET 3: TRICEPS PUSHDOWN - ROPE ATTACHMENT | STANDARD SET

    REPS TARGET: 12 REPS

    SET 3: BARBELL CURL | STANDARD SET

    REPS
    TARGET: 12 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    SUPERSET / CIRCUIT
    5
    CLOSE-GRIP MUSCLE: Triceps
    EXERCISE
    BARBELL TYPE: Strength
    BENCH PRESS EQUIPMENT: Barbell
    View Guide

    HAMMER MUSCLE: Biceps


    EXERCISE
    CURLS TYPE: Strength
    View Guide EQUIPMENT: Dumbbell

    SET 1: CLOSE-GRIP BARBELL BENCH PRESS | STANDARD SET

    REPS TARGET: 10 TO 12 REPS

    SET 1: HAMMER CURLS | STANDARD SET

    REPS TARGET: 10 TO 12 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2: CLOSE-GRIP BARBELL BENCH PRESS | STANDARD SET

    REPS TARGET: 10 TO 12 REPS

    SET 2: HAMMER CURLS | STANDARD SET

    REPS TARGET: 10 TO 12 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3: CLOSE-GRIP BARBELL BENCH PRESS | STANDARD SET

    REPS TARGET: 10 TO 12 REPS

    SET 3: HAMMER CURLS | STANDARD SET

    REPS TARGET: 10 TO 12 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    SUPERSET / CIRCUIT
    6
    STANDING MUSCLE: Biceps
    EXERCISE
    BICEPS CABLE TYPE: Strength
    CURL EQUIPMENT: Cable
    View Guide

    TRICEPS MUSCLE: Triceps


    EXERCISE
    PUSHDOWN TYPE: Strength
    View Guide EQUIPMENT: Cable

    SET 1: STANDING BICEPS CABLE CURL | STANDARD SET

    REPS TARGET: 12 REPS

    SET 1: TRICEPS PUSHDOWN | STANDARD SET

    REPS TARGET: 12 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2: STANDING BICEPS CABLE CURL | STANDARD SET

    REPS TARGET: 12 REPS

    SET 2: TRICEPS PUSHDOWN | STANDARD SET

    REPS TARGET: 12 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3: STANDING BICEPS CABLE CURL | STANDARD SET

    REPS TARGET: 12 REPS

    SET 3: TRICEPS PUSHDOWN | STANDARD SET

    REPS TARGET: 12 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    7 JOGGING-
    TREADMILL
    View Guide
    MUSCLE : Quadriceps
    EQUIPMENT : Machine

    SET 1: CARDIO SET

    TIME
    TIME TARGET: 00:25:00

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    8 SEATED BARBELL
    TWIST
    View Guide
    MUSCLE : Abdominals
    EXERCISE TYPE : Strength
    EQUIPMENT : Barbell

    TIPS FOR THIS EXERCISE :


    150 reps per side.

    SET 1 : STANDARD SET

    REPS TARGET: 300 REPS


    KRIS GETHIN 12-WEEK DAILY
    TRAINER - WEEK 9: DAY 63 -
    SHOULDERS/CALVES/ABS
    CREATED BY bodyspace Out of 10 RATE THIS WORKOUT TEMPLATE:
    Like 0 | 9.8 Excellent 1 2 3 4 5 6 7 8 9 10
    9 Ratings

    Main Goal: Workout For: Level: Date Created:


    Transform Everyone All Dec 31, 2012

    Muscles Worked: Calves, Abdominals, Traps, Shoulders, Quadriceps

    TOTAL EXERCISES TOTAL SETS TOTAL TOTAL


    WORKOUT TIME CARDIO

    12 28 00:45 00:50
    hr : min hr : min

    TRACK WORKOUT NOW


    SAVE TO MY TEMPLATES

    BODYSPACE'S WORKOUT TEMPLATE DETAILS

    1 JOGGING-
    TREADMILL
    View Guide
    MUSCLE : Quadriceps
    EQUIPMENT : Machine

    SET 1: CARDIO SET

    TIME TARGET: 00:25:00

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    2 SEATED BARBELL
    TWIST
    View Guide
    MUSCLE : Abdominals
    EXERCISE TYPE : Strength
    EQUIPMENT : Barbell

    TIPS FOR THIS EXERCISE :


    150 reps per side.

    SET 1 : STANDARD SET

    REPS TARGET: 300 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC


    3 DUMBBELL
    SHOULDER
    PRESS
    View Guide
    MUSCLE : Shoulders
    EXERCISE TYPE : Strength
    EQUIPMENT : Dumbbell

    TIPS FOR THIS EXERCISE :


    First two sets are warm-up sets.

    SET 1 : STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2 : STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3 : STANDARD SET

    REPS TARGET: 10 TO 12 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 4 : STANDARD SET

    REPS TARGET: 10 TO 12 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 5 : STANDARD SET

    REPS TARGET: 10 TO 12 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    SUPERSET / CIRCUIT
    4
    SIDE LATERAL MUSCLE: Shoulders
    EXERCISE
    RAISE TYPE: Strength
    View Guide EQUIPMENT: Dumbbell

    REVERSE MUSCLE: Shoulders


    EXERCISE
    FLYES TYPE: Strength
    View Guide EQUIPMENT: Dumbbell

    TIPS FOR THIS EXERCISE :


    First two sets are warm-up sets.
    SET 1: SIDE LATERAL RAISE | STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    SET 1: REVERSE FLYES | STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2: SIDE LATERAL RAISE | STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    SET 2: REVERSE FLYES | STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3: SIDE LATERAL RAISE | STANDARD SET

    REPS TARGET: 10 TO 12 REPS

    SET 3: REVERSE FLYES | STANDARD SET

    REPS TARGET: 10 TO 12 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 4: SIDE LATERAL RAISE | STANDARD SET

    REPS TARGET: 10 TO 12 REPS

    SET 4: REVERSE FLYES | STANDARD SET

    REPS TARGET: 10 TO 12 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 5: SIDE LATERAL RAISE | STANDARD SET

    REPS
    TARGET: 10 TO 12 REPS
    SET 5: REVERSE FLYES | STANDARD SET

    REPS TARGET: 10 TO 12 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 6: SIDE LATERAL RAISE | STANDARD SET

    REPS TARGET: 10 TO 12 REPS

    SET 6: REVERSE FLYES | STANDARD SET

    REPS TARGET: 10 TO 12 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    5 DUMBBELL
    SHRUG
    View Guide
    MUSCLE : Traps
    EXERCISE TYPE : Strength
    EQUIPMENT : Dumbbell

    TIPS FOR THIS EXERCISE :


    First set is a warm-up set.

    SET 1 : STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2 : STANDARD SET

    REPS TARGET: 20 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3 : STANDARD SET

    REPS TARGET: 20 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 4 : STANDARD SET

    REPS TARGET: 20 REPS


    REST BETWEEN SETS 0 MIN 45 SEC

    SET 5 : STANDARD SET

    REPS TARGET: 20 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    SUPERSET / CIRCUIT
    6
    SEATED CALF MUSCLE: Calves
    EXERCISE
    RAISE TYPE: Strength
    View Guide EQUIPMENT: Machine

    WEIGHTED SIT- MUSCLE: Abdominals


    EXERCISE
    UPS - WITH TYPE: Strength
    BANDS EQUIPMENT: Other
    View Guide

    TIPS FOR THIS EXERCISE :


    First set is a warm-up set.

    SET 1: SEATED CALF RAISE | STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    SET 1: WEIGHTED SIT-UPS - WITH BANDS | STANDARD SET

    REPS TARGET: 0 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2: SEATED CALF RAISE | STANDARD SET

    REPS TARGET: 20 REPS

    SET 2: WEIGHTED SIT-UPS - WITH BANDS | STANDARD SET

    REPS TARGET: 15 TO 17 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3: SEATED CALF RAISE | STANDARD SET

    REPS TARGET: 20 REPS

    SET 3: WEIGHTED SIT-UPS - WITH BANDS | STANDARD SET

    REPS
    REPS TARGET: 15 TO 17 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 4: SEATED CALF RAISE | STANDARD SET

    REPS TARGET: 20 REPS

    SET 4: WEIGHTED SIT-UPS - WITH BANDS | STANDARD SET

    REPS TARGET: 15 TO 17 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    SUPERSET / CIRCUIT
    7
    CALF PRESS MUSCLE: Calves
    EXERCISE
    ON THE LEG TYPE: Strength
    PRESS EQUIPMENT: Machine
    MACHINE
    View Guide

    DECLINE MUSCLE: Abdominals


    EXERCISE
    REVERSE TYPE: Strength
    CRUNCH EQUIPMENT: Body
    Only
    View Guide

    TIPS FOR THIS EXERCISE :


    First set is a warm-up set.

    SET 1: CALF PRESS ON THE LEG PRESS MACHINE | STANDARD SET

    REPS TARGET: 0 REPS

    SET 1: DECLINE REVERSE CRUNCH | STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2: CALF PRESS ON THE LEG PRESS MACHINE | STANDARD SET

    REPS TARGET: 8 TO 12 REPS

    SET 2: DECLINE REVERSE CRUNCH | STANDARD SET

    REPS TARGET: 12 TO 15 REPS


    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3: CALF PRESS ON THE LEG PRESS MACHINE | STANDARD SET

    REPS TARGET: 8 TO 12 REPS

    SET 3: DECLINE REVERSE CRUNCH | STANDARD SET

    REPS TARGET: 12 TO 15 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 4: CALF PRESS ON THE LEG PRESS MACHINE | STANDARD SET

    REPS TARGET: 8 TO 12 REPS

    SET 4: DECLINE REVERSE CRUNCH | STANDARD SET

    REPS TARGET: 12 TO 15 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    8 JOGGING-
    TREADMILL
    View Guide
    MUSCLE : Quadriceps
    EQUIPMENT : Machine

    SET 1: CARDIO SET

    TIME TARGET: 00:25:00

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    9 SEATED BARBELL
    TWIST
    View Guide
    MUSCLE : Abdominals
    EXERCISE TYPE : Strength
    EQUIPMENT : Barbell

    TIPS FOR THIS EXERCISE :


    150 reps per side.

    SET 1 : STANDARD SET

    REPS
    TARGET: 300 REPS
    KRIS GETHIN 12-WEEK DAILY
    TRAINER - WEEK 10: DAY 64 -
    LEGS
    CREATED BY bodyspace Out of 10 RATE THIS WORKOUT TEMPLATE:
    Like 0 | 9.4 Excellent 1 2 3 4 5 6 7 8 9 10
    12 Ratings

    Main Goal: Workout For: Level: Date Created:


    Transform Everyone All Dec 31, 2012

    Muscles Worked: Abdominals, Quadriceps, Hamstrings

    TOTAL EXERCISES TOTAL SETS TOTAL TOTAL


    WORKOUT TIME CARDIO

    7 18 00:45 00:50
    hr : min hr : min

    TRACK WORKOUT NOW


    SAVE TO MY TEMPLATES

    BODYSPACE'S WORKOUT TEMPLATE DETAILS

    1 JOGGING-
    TREADMILL
    View Guide
    MUSCLE : Quadriceps
    EQUIPMENT : Machine

    SET 1: CARDIO SET

    TIME TARGET: 00:25:00

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    2 SEATED BARBELL
    TWIST
    View Guide
    MUSCLE : Abdominals
    EXERCISE TYPE : Strength
    EQUIPMENT : Barbell

    TIPS FOR THIS EXERCISE :


    150 reps per side.

    SET 1 : STANDARD SET

    REPS TARGET: 300 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC


    SUPERSET / CIRCUIT
    3
    LEG MUSCLE: Quadriceps
    EXERCISE
    EXTENSIONS TYPE: Strength
    View Guide EQUIPMENT: Machine

    SEATED LEG MUSCLE: Hamstrings


    EXERCISE
    CURL TYPE: Strength
    View Guide EQUIPMENT: Machine

    SET 1: LEG EXTENSIONS | STANDARD SET

    REPS TARGET: 50 REPS

    SET 1: SEATED LEG CURL | STANDARD SET

    REPS TARGET: 50 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2: LEG EXTENSIONS | STANDARD SET

    REPS TARGET: 40 REPS

    SET 2: SEATED LEG CURL | STANDARD SET

    REPS TARGET: 40 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3: LEG EXTENSIONS | STANDARD SET

    REPS TARGET: 30 REPS

    SET 3: SEATED LEG CURL | STANDARD SET

    REPS TARGET: 30 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 4: LEG EXTENSIONS | STANDARD SET

    REPS TARGET: 20 REPS

    SET 4: SEATED LEG CURL | STANDARD SET

    REPS
    REPS TARGET: 20 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 5: LEG EXTENSIONS | STANDARD SET

    REPS TARGET: 10 REPS

    SET 5: SEATED LEG CURL | STANDARD SET

    REPS TARGET: 10 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 6: LEG EXTENSIONS | STANDARD SET

    REPS TARGET: 10 REPS

    SET 6: SEATED LEG CURL | STANDARD SET

    REPS TARGET: 10 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 7: LEG EXTENSIONS | STANDARD SET

    REPS TARGET: 20 REPS

    SET 7: SEATED LEG CURL | STANDARD SET

    REPS TARGET: 20 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 8: LEG EXTENSIONS | STANDARD SET

    REPS TARGET: 30 REPS

    SET 8: SEATED LEG CURL | STANDARD SET

    REPS TARGET: 30 REPS


    REST BETWEEN SETS 0 MIN 45 SEC

    SET 9: LEG EXTENSIONS | STANDARD SET

    REPS TARGET: 40 REPS

    SET 9: SEATED LEG CURL | STANDARD SET

    REPS TARGET: 40 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 10: LEG EXTENSIONS | STANDARD SET

    REPS TARGET: 50 REPS

    SET 10: SEATED LEG CURL | STANDARD SET

    REPS TARGET: 50 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    4 DUMBBELL
    LUNGES
    View Guide
    MUSCLE : Quadriceps
    EXERCISE TYPE : Strength
    EQUIPMENT : Dumbbell

    TIPS FOR THIS EXERCISE :


    First set is a warm-up set.

    SET 1 : STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2 : STANDARD SET

    REPS TARGET: 10 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3 : STANDARD SET

    REPS TARGET: 10 REPS


    REST BETWEEN SETS 0 MIN 45 SEC

    SET 4 : STANDARD SET

    REPS TARGET: 10 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    5 JOGGING-
    TREADMILL
    View Guide
    MUSCLE : Quadriceps
    EQUIPMENT : Machine

    SET 1: CARDIO SET

    TIME TARGET: 00:25:00

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    6 SEATED BARBELL
    TWIST
    View Guide
    MUSCLE : Abdominals
    EXERCISE TYPE : Strength
    EQUIPMENT : Barbell

    TIPS FOR THIS EXERCISE :


    150 reps per side.

    SET 1 : STANDARD SET

    REPS TARGET: 300 REPS


    KRIS GETHIN 12-WEEK DAILY
    TRAINER - WEEK 10: DAY 66 -
    CHEST/BACK
    CREATED BY bodyspace Out of 10 RATE THIS WORKOUT TEMPLATE:
    Like 0 | 8.9 Good 1 2 3 4 5 6 7 8 9 10
    14 Ratings

    Main Goal: Workout For: Level: Date Created:


    Transform Everyone All Dec 31, 2012

    Muscles Worked: Quadriceps, Abdominals, Middle Back, Chest

    TOTAL EXERCISES TOTAL SETS TOTAL TOTAL


    WORKOUT TIME CARDIO

    6 14 00:45 00:50
    hr : min hr : min

    TRACK WORKOUT NOW


    SAVE TO MY TEMPLATES

    BODYSPACE'S WORKOUT TEMPLATE DETAILS

    1 JOGGING-
    TREADMILL
    View Guide
    MUSCLE : Quadriceps
    EQUIPMENT : Machine

    SET 1: CARDIO SET

    TIME TARGET: 00:25:00

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    2 SEATED BARBELL
    TWIST
    View Guide
    MUSCLE : Abdominals
    EXERCISE TYPE : Strength
    EQUIPMENT : Barbell

    TIPS FOR THIS EXERCISE :


    150 reps per side.

    SET 1 : STANDARD SET

    REPS TARGET: 300 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC


    SUPERSET / CIRCUIT
    3
    DUMBBELL MUSCLE: Chest
    EXERCISE
    BENCH PRESS TYPE: Strength
    View Guide EQUIPMENT: Dumbbell

    BENT OVER MUSCLE: Middle


    Back
    TWO- EXERCISE
    DUMBBELL TYPE: Strength
    EQUIPMENT: Dumbbell
    ROW
    View Guide

    SET 1: DUMBBELL BENCH PRESS | STANDARD SET

    REPS TARGET: 50 REPS

    SET 1: BENT OVER TWO-DUMBBELL ROW | STANDARD SET

    REPS TARGET: 50 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2: DUMBBELL BENCH PRESS | STANDARD SET

    REPS TARGET: 40 REPS

    SET 2: BENT OVER TWO-DUMBBELL ROW | STANDARD SET

    REPS TARGET: 40 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3: DUMBBELL BENCH PRESS | STANDARD SET

    REPS TARGET: 30 REPS

    SET 3: BENT OVER TWO-DUMBBELL ROW | STANDARD SET

    REPS TARGET: 30 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 4: DUMBBELL BENCH PRESS | STANDARD SET

    REPS TARGET: 20 REPS


    SET 4: BENT OVER TWO-DUMBBELL ROW | STANDARD SET

    REPS TARGET: 20 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 5: DUMBBELL BENCH PRESS | STANDARD SET

    REPS TARGET: 10 REPS

    SET 5: BENT OVER TWO-DUMBBELL ROW | STANDARD SET

    REPS TARGET: 10 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 6: DUMBBELL BENCH PRESS | STANDARD SET

    REPS TARGET: 10 REPS

    SET 6: BENT OVER TWO-DUMBBELL ROW | STANDARD SET

    REPS TARGET: 10 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 7: DUMBBELL BENCH PRESS | STANDARD SET

    REPS TARGET: 20 REPS

    SET 7: BENT OVER TWO-DUMBBELL ROW | STANDARD SET

    REPS TARGET: 20 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 8: DUMBBELL BENCH PRESS | STANDARD SET

    REPS TARGET: 30 REPS

    SET 8: BENT OVER TWO-DUMBBELL ROW | STANDARD SET

    REPS
    TARGET: 30 REPS
    REST BETWEEN SETS 0 MIN 45 SEC

    SET 9: DUMBBELL BENCH PRESS | STANDARD SET

    REPS TARGET: 40 REPS

    SET 9: BENT OVER TWO-DUMBBELL ROW | STANDARD SET

    REPS TARGET: 40 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 10: DUMBBELL BENCH PRESS | STANDARD SET

    REPS TARGET: 50 REPS

    SET 10: BENT OVER TWO-DUMBBELL ROW | STANDARD SET

    REPS TARGET: 50 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    4 JOGGING-
    TREADMILL
    View Guide
    MUSCLE : Quadriceps
    EQUIPMENT : Machine

    SET 1: CARDIO SET

    TIME TARGET: 00:25:00

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    5 SEATED BARBELL
    TWIST
    View Guide
    MUSCLE : Abdominals
    EXERCISE TYPE : Strength
    EQUIPMENT : Barbell

    TIPS FOR THIS EXERCISE :


    150 rep per side.

    SET 1 : STANDARD SET

    REPS
    REPS TARGET: 300 REPS
    KRIS GETHIN 12-WEEK DAILY
    TRAINER - WEEK 10: DAY 68 -
    LEGS/SHOULDERS
    CREATED BY bodyspace Out of 10 RATE THIS WORKOUT TEMPLATE:
    Like 0 | 9.3 Excellent 1 2 3 4 5 6 7 8 9 10
    11 Ratings

    Main Goal: Workout For: Level: Date Created:


    Transform Everyone All Dec 31, 2012

    Muscles Worked: Shoulders, Abdominals, Quadriceps

    TOTAL EXERCISES TOTAL SETS TOTAL TOTAL


    WORKOUT TIME CARDIO

    10 17 00:45 00:50
    hr : min hr : min

    TRACK WORKOUT NOW


    SAVE TO MY TEMPLATES

    BODYSPACE'S WORKOUT TEMPLATE DETAILS

    1 JOGGING-
    TREADMILL
    View Guide
    MUSCLE : Quadriceps
    EQUIPMENT : Machine

    SET 1: CARDIO SET

    TIME TARGET: 00:25:00

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    2 SEATED BARBELL
    TWIST
    View Guide
    MUSCLE : Abdominals
    EXERCISE TYPE : Strength
    EQUIPMENT : Barbell

    TIPS FOR THIS EXERCISE :


    150 reps per side.

    SET 1 : STANDARD SET

    REPS TARGET: 300 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC


    3 BOX SQUAT
    View Guide
    MUSCLE : Quadriceps
    EXERCISE TYPE : Strength
    EQUIPMENT : Barbell

    TIPS FOR THIS EXERCISE :


    First set is a warm-up set.

    SET 1 : STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2 : STANDARD SET

    REPS TARGET: 6 TO 8 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3 : STANDARD SET

    REPS TARGET: 6 TO 8 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 4 : STANDARD SET

    REPS TARGET: 6 TO 8 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    4 BARBELL FULL
    SQUAT
    View Guide
    MUSCLE : Quadriceps
    EXERCISE TYPE : Strength
    EQUIPMENT : Barbell

    SET 1 : STANDARD SET

    REPS TARGET: 6 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2 : STANDARD SET

    REPS TARGET: 6 REPS

    REST BETWEEN SETS 0 MIN 45 SEC


    SET 3 : STANDARD SET

    REPS TARGET: 6 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    5 DUMBBELL ONE-
    ARM SHOULDER
    PRESS
    View Guide
    MUSCLE : Shoulders
    EXERCISE TYPE : Strength
    EQUIPMENT : Dumbbell

    TIPS FOR THIS EXERCISE :


    First sets is a warm-up set.

    SET 1 : STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2 : STANDARD SET

    REPS TARGET: 10 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3 : STANDARD SET

    REPS TARGET: 10 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 4 : STANDARD SET

    REPS TARGET: 10 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    SUPERSET / CIRCUIT
    6
    SIDE LATERAL MUSCLE: Shoulders
    EXERCISE
    RAISE TYPE: Strength
    View Guide EQUIPMENT: Dumbbell

    ONE-ARM MUSCLE: Shoulders


    EXERCISE
    INCLINE TYPE: Strength
    LATERAL EQUIPMENT: Dumbbell
    RAISE
    View Guide

    CABLE SEATED MUSCLE: Shoulders


    LATERAL
    RAISE EXERCISE
    TYPE: Strength
    View Guide EQUIPMENT: Cable

    SET 1: SIDE LATERAL RAISE | STANDARD SET

    REPS TARGET: 15 TO 20 REPS

    SET 1: ONE-ARM INCLINE LATERAL RAISE | STANDARD SET

    REPS TARGET: 15 TO 20 REPS

    SET 1: CABLE SEATED LATERAL RAISE | STANDARD SET

    REPS TARGET: 15 TO 20 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2: SIDE LATERAL RAISE | STANDARD SET

    REPS TARGET: 15 TO 20 REPS

    SET 2: ONE-ARM INCLINE LATERAL RAISE | STANDARD SET

    REPS TARGET: 15 TO 20 REPS

    SET 2: CABLE SEATED LATERAL RAISE | STANDARD SET

    REPS TARGET: 15 TO 20 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    7 JOGGING-
    TREADMILL
    View Guide
    MUSCLE : Quadriceps
    EQUIPMENT : Machine

    SET 1: CARDIO SET

    TIME TARGET: 00:25:00

    REST BETWEEN EXERCISES 0 MIN 45 SEC


    8 SEATED BARBELL
    TWIST
    View Guide
    MUSCLE : Abdominals
    EXERCISE TYPE : Strength
    EQUIPMENT : Barbell

    TIPS FOR THIS EXERCISE :


    150 reps per side.

    SET 1 : STANDARD SET

    REPS TARGET: 300 REPS


    KRIS GETHIN 12-WEEK DAILY
    TRAINER - WEEK 10: DAY 69 -
    CALVES/ABS
    CREATED BY bodyspace Out of 10 RATE THIS WORKOUT TEMPLATE:
    Like 0 | 9.4 Excellent 1 2 3 4 5 6 7 8 9 10
    9 Ratings

    Main Goal: Workout For: Level: Date Created:


    Transform Everyone All Dec 31, 2012

    Muscles Worked: Abdominals, Quadriceps, Calves

    TOTAL EXERCISES TOTAL SETS TOTAL TOTAL


    WORKOUT TIME CARDIO

    9 8 00:45 00:50
    hr : min hr : min

    TRACK WORKOUT NOW


    SAVE TO MY TEMPLATES

    BODYSPACE'S WORKOUT TEMPLATE DETAILS

    1 JOGGING-
    TREADMILL
    View Guide
    MUSCLE : Quadriceps
    EQUIPMENT : Machine

    SET 1: CARDIO SET

    TIME TARGET: 00:25:00

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    2 SEATED BARBELL
    TWIST
    View Guide
    MUSCLE : Abdominals
    EXERCISE TYPE : Strength
    EQUIPMENT : Barbell

    TIPS FOR THIS EXERCISE :


    150 reps per side.

    SET 1 : STANDARD SET

    REPS TARGET: 300 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC


    SUPERSET / CIRCUIT
    3
    STANDING MUSCLE: Calves
    EXERCISE
    CALF RAISES TYPE: Strength
    View Guide EQUIPMENT: Machine

    CALF PRESS MUSCLE: Calves


    EXERCISE
    ON THE LEG TYPE: Strength
    PRESS EQUIPMENT: Machine
    MACHINE
    View Guide

    HANGING LEG MUSCLE: Abdominals


    EXERCISE
    RAISE TYPE: Strength
    View Guide EQUIPMENT: Body
    Only

    DECLINE MUSCLE: Abdominals


    EXERCISE
    CRUNCH TYPE: Strength
    View Guide EQUIPMENT: Body
    Only

    SEATED MUSCLE: Abdominals


    EXERCISE
    BARBELL TYPE: Strength
    TWIST EQUIPMENT: Barbell
    View Guide

    TIPS FOR THIS EXERCISE :


    Perform Barbell Twists standing and hit maximum reps in 1 minute.

    SET 1: STANDING CALF RAISES | STANDARD SET

    REPS TARGET: 20 REPS

    SET 1: CALF PRESS ON THE LEG PRESS MACHINE | STANDARD SET

    REPS TARGET: 20 REPS

    SET 1: HANGING LEG RAISE | STANDARD SET

    REPS TARGET: 20 REPS

    SET 1: DECLINE CRUNCH | STANDARD SET

    REPS TARGET: 20 REPS

    SET 1: SEATED BARBELL TWIST | STANDARD SET

    REPS TARGET: 60 REPS

    REST BETWEEN SETS 0 MIN 45 SEC


    SET 2: STANDING CALF RAISES | STANDARD SET

    REPS TARGET: 20 REPS

    SET 2: CALF PRESS ON THE LEG PRESS MACHINE | STANDARD SET

    REPS TARGET: 20 REPS

    SET 2: HANGING LEG RAISE | STANDARD SET

    REPS TARGET: 20 REPS

    SET 2: DECLINE CRUNCH | STANDARD SET

    REPS TARGET: 20 REPS

    SET 2: SEATED BARBELL TWIST | STANDARD SET

    REPS TARGET: 60 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3: STANDING CALF RAISES | STANDARD SET

    REPS TARGET: 20 REPS

    SET 3: CALF PRESS ON THE LEG PRESS MACHINE | STANDARD SET

    REPS TARGET: 20 REPS

    SET 3: HANGING LEG RAISE | STANDARD SET

    REPS TARGET: 20 REPS

    SET 3: DECLINE CRUNCH | STANDARD SET

    REPS TARGET: 20 REPS

    SET 3: SEATED BARBELL TWIST | STANDARD SET

    REPS TARGET: 60 REPS


    REST BETWEEN SETS 0 MIN 45 SEC

    SET 4: STANDING CALF RAISES | STANDARD SET

    REPS TARGET: 20 REPS

    SET 4: CALF PRESS ON THE LEG PRESS MACHINE | STANDARD SET

    REPS TARGET: 20 REPS

    SET 4: HANGING LEG RAISE | STANDARD SET

    REPS TARGET: 20 REPS

    SET 4: DECLINE CRUNCH | STANDARD SET

    REPS TARGET: 20 REPS

    SET 4: SEATED BARBELL TWIST | STANDARD SET

    REPS TARGET: 60 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    4 JOGGING-
    TREADMILL
    View Guide
    MUSCLE : Quadriceps
    EQUIPMENT : Machine

    SET 1: CARDIO SET

    TIME TARGET: 00:25:00

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    5 SEATED BARBELL
    TWIST
    View Guide
    MUSCLE : Abdominals
    EXERCISE TYPE : Strength
    EQUIPMENT : Barbell

    TIPS FOR THIS EXERCISE :


    150 reps per side.
    SET 1 : STANDARD SET

    REPS TARGET: 300 REPS


    KRIS GETHIN 12-WEEK DAILY
    TRAINER - WEEK 10: DAY 70 -
    BACK/BICEPS/TRICEPS
    CREATED BY bodyspace Out of 10 RATE THIS WORKOUT TEMPLATE:
    Like 0 | 9.6 Excellent 1 2 3 4 5 6 7 8 9 10
    16 Ratings

    Main Goal: Workout For: Level: Date Created:


    Transform Everyone All Dec 31, 2012

    Muscles Worked: Chest, Quadriceps, Middle Back, Biceps, Abdominals, Lower Back, Lats, Triceps

    TOTAL EXERCISES TOTAL SETS TOTAL TOTAL


    WORKOUT TIME CARDIO

    14 19 00:45 00:50
    hr : min hr : min

    TRACK WORKOUT NOW


    SAVE TO MY TEMPLATES

    BODYSPACE'S WORKOUT TEMPLATE DETAILS

    1 JOGGING-
    TREADMILL
    View Guide
    MUSCLE : Quadriceps
    EQUIPMENT : Machine

    SET 1: CARDIO SET

    TIME TARGET: 00:25:00

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    2 SEATED BARBELL
    TWIST
    View Guide
    MUSCLE : Abdominals
    EXERCISE TYPE : Strength
    EQUIPMENT : Barbell

    TIPS FOR THIS EXERCISE :


    150 reps per side.

    SET 1 : STANDARD SET

    REPS TARGET: 300 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC


    Sample Squat 1 Sample Squat 2
    3 REVERSE GRIP
    BENT-OVER
    ROWS
    MUSCLE : Middle Back
    EQUIPMENT : Barbell

    SET 1 : STANDARD SET

    REPS TARGET: 6 TO 10 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2 : STANDARD SET

    REPS TARGET: 6 TO 10 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3 : STANDARD SET

    REPS TARGET: 6 TO 10 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    SUPERSET / CIRCUIT
    4
    RACK PULLS MUSCLE: Lower
    Back
    View Guide EXERCISE
    TYPE: Strength
    EQUIPMENT: Barbell

    STRAIGHT-ARM MUSCLE: Chest


    EXERCISE
    DUMBBELL TYPE: Strength
    PULLOVER EQUIPMENT: Dumbbell
    View Guide

    SET 1: RACK PULLS | STANDARD SET

    REPS TARGET: 4 TO 6 REPS

    SET 1: STRAIGHT-ARM DUMBBELL PULLOVER | STANDARD SET

    REPS TARGET: 10 TO 12 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2: RACK PULLS | STANDARD SET

    REPS TARGET: 4 TO 6 REPS

    SET 2: STRAIGHT-ARM DUMBBELL PULLOVER | STANDARD SET


    TARGET: 10 TO 12 REPS
    REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3: RACK PULLS | STANDARD SET

    REPS TARGET: 4 TO 6 REPS

    SET 3: STRAIGHT-ARM DUMBBELL PULLOVER | STANDARD SET

    REPS TARGET: 10 TO 12 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    5 ONE-ARM
    DUMBBELL ROW
    View Guide
    MUSCLE : Middle Back
    EXERCISE TYPE : Strength
    EQUIPMENT : Dumbbell

    SET 1 : STANDARD SET

    REPS TARGET: 10 TO 12 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2 : STANDARD SET

    REPS TARGET: 10 TO 12 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3 : STANDARD SET

    REPS TARGET: 10 TO 12 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    SUPERSET / CIRCUIT
    6
    INCLINE MUSCLE: Biceps
    EXERCISE
    DUMBBELL TYPE: Strength
    CURL EQUIPMENT: Dumbbell
    View Guide

    CABLE MUSCLE: Biceps


    EXERCISE
    HAMMER TYPE: Strength
    CURLS - ROPE EQUIPMENT: Cable
    ATTACHMENT
    View Guide
    CHIN-UP MUSCLE: Lats
    EXERCISE
    View Guide TYPE: Strength
    EQUIPMENT: Body
    Only

    SET 1: INCLINE DUMBBELL CURL | STANDARD SET

    REPS TARGET: 8 TO 12 REPS

    SET 1: CABLE HAMMER CURLS - ROPE ATTACHMENT | STANDARD SET

    REPS TARGET: 8 TO 12 REPS

    SET 1: CHIN-UP | STANDARD SET

    REPS TARGET: 8 TO 12 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2: INCLINE DUMBBELL CURL | STANDARD SET

    REPS TARGET: 8 TO 12 REPS

    SET 2: CABLE HAMMER CURLS - ROPE ATTACHMENT | STANDARD SET

    REPS TARGET: 8 TO 12 REPS

    SET 2: CHIN-UP | STANDARD SET

    REPS TARGET: 8 TO 12 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3: INCLINE DUMBBELL CURL | STANDARD SET

    REPS TARGET: 8 TO 12 REPS

    SET 3: CABLE HAMMER CURLS - ROPE ATTACHMENT | STANDARD SET

    REPS TARGET: 8 TO 12 REPS

    SET 3: CHIN-UP | STANDARD SET

    REPS TARGET: 8 TO 12 REPS


    REST BETWEEN EXERCISES 0 MIN 45 SEC

    SUPERSET / CIRCUIT
    7
    TRICEPS MUSCLE: Triceps
    EXERCISE
    PUSHDOWN TYPE: Strength
    View Guide EQUIPMENT: Cable

    CABLE ROPE MUSCLE: Triceps


    EXERCISE
    OVERHEAD TYPE: Strength
    TRICEPS EQUIPMENT: Cable
    EXTENSION
    View Guide

    DIPS - TRICEPS MUSCLE: Triceps


    EXERCISE
    VERSION TYPE: Strength
    View Guide EQUIPMENT: Body
    Only

    SET 1: TRICEPS PUSHDOWN | STANDARD SET

    REPS TARGET: 20 REPS

    SET 1: CABLE ROPE OVERHEAD TRICEPS EXTENSION | STANDARD SET

    REPS TARGET: 12 REPS

    SET 1: DIPS - TRICEPS VERSION | STANDARD SET

    REPS TARGET: 10 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2: TRICEPS PUSHDOWN | STANDARD SET

    REPS TARGET: 20 REPS

    SET 2: CABLE ROPE OVERHEAD TRICEPS EXTENSION | STANDARD SET

    REPS TARGET: 12 REPS

    SET 2: DIPS - TRICEPS VERSION | STANDARD SET

    REPS TARGET: 10 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3: TRICEPS PUSHDOWN | STANDARD SET


    TARGET: 20 REPS
    REPS

    SET 3: CABLE ROPE OVERHEAD TRICEPS EXTENSION | STANDARD SET

    REPS TARGET: 12 REPS

    SET 3: DIPS - TRICEPS VERSION | STANDARD SET

    REPS TARGET: 10 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    8 JOGGING-
    TREADMILL
    View Guide
    MUSCLE : Quadriceps
    EQUIPMENT : Machine

    SET 1: CARDIO SET

    TIME TARGET: 00:25:00

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    9 SEATED BARBELL
    TWIST
    View Guide
    MUSCLE : Abdominals
    EXERCISE TYPE : Strength
    EQUIPMENT : Barbell

    TIPS FOR THIS EXERCISE :


    150 reps per side.

    SET 1 : STANDARD SET

    REPS TARGET: 300 REPS


    KRIS GETHIN 12-WEEK DAILY
    TRAINER - WEEK 11: DAY 73 -
    LEGS
    CREATED BY bodyspace Out of 10 RATE THIS WORKOUT TEMPLATE:
    Like 0 | 9.9 Excellent 1 2 3 4 5 6 7 8 9 10
    10 Ratings

    Main Goal: Workout For: Level: Date Created:


    Transform Everyone All Dec 31, 2012

    Muscles Worked: Quadriceps, Abdominals

    TOTAL EXERCISES TOTAL SETS TOTAL TOTAL


    WORKOUT TIME CARDIO

    5 14 00:45 00:50
    hr : min hr : min

    TRACK WORKOUT NOW


    SAVE TO MY TEMPLATES

    BODYSPACE'S WORKOUT TEMPLATE DETAILS

    1 JOGGING-
    TREADMILL
    View Guide
    MUSCLE : Quadriceps
    EQUIPMENT : Machine

    SET 1: CARDIO SET

    TIME TARGET: 00:25:00

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    2 SEATED BARBELL
    TWIST
    View Guide
    MUSCLE : Abdominals
    EXERCISE TYPE : Strength
    EQUIPMENT : Barbell

    TIPS FOR THIS EXERCISE :


    150 reps per side.

    SET 1 : STANDARD SET

    REPS TARGET: 300 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC


    3 LEG PRESS
    View Guide
    MUSCLE : Quadriceps
    EXERCISE TYPE : Strength
    EQUIPMENT : Machine

    SET 1 : STANDARD SET

    REPS TARGET: 50 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2 : STANDARD SET

    REPS TARGET: 40 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3 : STANDARD SET

    REPS TARGET: 30 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 4 : STANDARD SET

    REPS TARGET: 20 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 5 : STANDARD SET

    REPS TARGET: 10 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 6 : STANDARD SET

    REPS TARGET: 10 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 7 : STANDARD SET

    REPS TARGET: 20 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 8 : STANDARD SET

    REPS TARGET: 30 REPS


    REST BETWEEN SETS 0 MIN 45 SEC

    SET 9 : STANDARD SET

    REPS TARGET: 40 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 10 : STANDARD SET

    REPS TARGET: 50 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    4 JOGGING-
    TREADMILL
    View Guide
    MUSCLE : Quadriceps
    EQUIPMENT : Machine

    SET 1: CARDIO SET

    TIME TARGET: 00:25:00

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    5 SEATED BARBELL
    TWIST
    View Guide
    MUSCLE : Abdominals
    EXERCISE TYPE : Strength
    EQUIPMENT : Barbell

    TIPS FOR THIS EXERCISE :


    150 reps per side.

    SET 1 : STANDARD SET

    REPS TARGET: 300 REPS


    KRIS GETHIN 12-WEEK DAILY
    TRAINER - WEEK 11: DAY 74 -
    CHEST/BACK
    CREATED BY bodyspace Out of 10 RATE THIS WORKOUT TEMPLATE:
    Like 0 | 9.7 Excellent 1 2 3 4 5 6 7 8 9 10
    9 Ratings

    Main Goal: Workout For: Level: Date Created:


    Transform Everyone All Dec 31, 2012

    Muscles Worked: Abdominals, Chest, Quadriceps, Lats

    TOTAL EXERCISES TOTAL SETS TOTAL TOTAL


    WORKOUT TIME CARDIO

    6 14 00:45 00:50
    hr : min hr : min

    TRACK WORKOUT NOW


    SAVE TO MY TEMPLATES

    BODYSPACE'S WORKOUT TEMPLATE DETAILS

    1 JOGGING-
    TREADMILL
    View Guide
    MUSCLE : Quadriceps
    EQUIPMENT : Machine

    SET 1: CARDIO SET

    TIME TARGET: 00:25:00

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    2 SEATED BARBELL
    TWIST
    View Guide
    MUSCLE : Abdominals
    EXERCISE TYPE : Strength
    EQUIPMENT : Barbell

    TIPS FOR THIS EXERCISE :


    150 reps per side.

    SET 1 : STANDARD SET

    REPS TARGET: 300 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC


    SUPERSET / CIRCUIT
    3
    UNDERHAND MUSCLE: Lats
    EXERCISE
    CABLE TYPE: Strength
    PULLDOWNS EQUIPMENT: Cable
    View Guide

    INCLINE MUSCLE: Chest


    EXERCISE
    DUMBBELL TYPE: Strength
    PRESS EQUIPMENT: Dumbbell
    View Guide

    SET 1: UNDERHAND CABLE PULLDOWNS | STANDARD SET

    REPS TARGET: 50 REPS

    SET 1: INCLINE DUMBBELL PRESS | STANDARD SET

    REPS TARGET: 50 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2: UNDERHAND CABLE PULLDOWNS | STANDARD SET

    REPS TARGET: 40 REPS

    SET 2: INCLINE DUMBBELL PRESS | STANDARD SET

    REPS TARGET: 40 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3: UNDERHAND CABLE PULLDOWNS | STANDARD SET

    REPS TARGET: 30 REPS

    SET 3: INCLINE DUMBBELL PRESS | STANDARD SET

    REPS TARGET: 30 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 4: UNDERHAND CABLE PULLDOWNS | STANDARD SET

    REPS TARGET: 20 REPS

    SET 4: INCLINE DUMBBELL PRESS | STANDARD SET


    REPS TARGET: 20 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 5: UNDERHAND CABLE PULLDOWNS | STANDARD SET

    REPS TARGET: 10 REPS

    SET 5: INCLINE DUMBBELL PRESS | STANDARD SET

    REPS TARGET: 10 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 6: UNDERHAND CABLE PULLDOWNS | STANDARD SET

    REPS TARGET: 10 REPS

    SET 6: INCLINE DUMBBELL PRESS | STANDARD SET

    REPS TARGET: 10 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 7: UNDERHAND CABLE PULLDOWNS | STANDARD SET

    REPS TARGET: 20 REPS

    SET 7: INCLINE DUMBBELL PRESS | STANDARD SET

    REPS TARGET: 20 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 8: UNDERHAND CABLE PULLDOWNS | STANDARD SET

    REPS TARGET: 30 REPS

    SET 8: INCLINE DUMBBELL PRESS | STANDARD SET

    REPS TARGET: 30 REPS


    REST BETWEEN SETS 0 MIN 45 SEC

    SET 9: UNDERHAND CABLE PULLDOWNS | STANDARD SET

    REPS TARGET: 40 REPS

    SET 9: INCLINE DUMBBELL PRESS | STANDARD SET

    REPS TARGET: 40 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 10: UNDERHAND CABLE PULLDOWNS | STANDARD SET

    REPS TARGET: 50 REPS

    SET 10: INCLINE DUMBBELL PRESS | STANDARD SET

    REPS TARGET: 50 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    4 JOGGING-
    TREADMILL
    View Guide
    MUSCLE : Quadriceps
    EQUIPMENT : Machine

    SET 1: CARDIO SET

    TIME TARGET: 00:25:00

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    5 SEATED BARBELL
    TWIST
    View Guide
    MUSCLE : Abdominals
    EXERCISE TYPE : Strength
    EQUIPMENT : Barbell

    TIPS FOR THIS EXERCISE :


    150 reps per side.

    SET 1 : STANDARD SET

    REPS
    TARGET: 300 REPS
    KRIS GETHIN 12-WEEK DAILY
    TRAINER - WEEK 11: DAY 75 -
    SHOULDERS/CALVES/ABS
    CREATED BY bodyspace Out of 10 RATE THIS WORKOUT TEMPLATE:
    Like 0 | 8.9 Good 1 2 3 4 5 6 7 8 9 10
    14 Ratings

    Main Goal: Workout For: Level: Date Created:


    Transform Everyone All Dec 31, 2012

    Muscles Worked: Quadriceps, Abdominals, Shoulders, Calves

    TOTAL EXERCISES TOTAL SETS TOTAL TOTAL


    WORKOUT TIME CARDIO

    9 17 00:45 00:50
    hr : min hr : min

    TRACK WORKOUT NOW


    SAVE TO MY TEMPLATES

    BODYSPACE'S WORKOUT TEMPLATE DETAILS

    1 JOGGING-
    TREADMILL
    View Guide
    MUSCLE : Quadriceps
    EQUIPMENT : Machine

    SET 1: CARDIO SET

    TIME TARGET: 00:25:00

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    2 SEATED BARBELL
    TWIST
    View Guide
    MUSCLE : Abdominals
    EXERCISE TYPE : Strength
    EQUIPMENT : Barbell

    TIPS FOR THIS EXERCISE :


    150 reps per side.

    SET 1 : STANDARD SET

    REPS TARGET: 300 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC


    3 STANDING
    BARBELL PRESS
    BEHIND NECK
    View Guide
    MUSCLE : Shoulders
    EXERCISE TYPE : Strength
    EQUIPMENT : Barbell

    SET 1 : STANDARD SET

    REPS TARGET: 50 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2 : STANDARD SET

    REPS TARGET: 40 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3 : STANDARD SET

    REPS TARGET: 30 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 4 : STANDARD SET

    REPS TARGET: 20 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 5 : STANDARD SET

    REPS TARGET: 10 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    4 STANDING
    MILITARY PRESS
    View Guide
    MUSCLE : Shoulders
    EXERCISE TYPE : Strength
    EQUIPMENT : Barbell

    SET 1 : STANDARD SET

    REPS TARGET: 10 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2 : STANDARD SET

    REPS
    TARGET: 20 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3 : STANDARD SET

    REPS TARGET: 30 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 4 : STANDARD SET

    REPS TARGET: 40 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 5 : STANDARD SET

    REPS TARGET: 50 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    SUPERSET / CIRCUIT
    5
    UPRIGHT MUSCLE: Shoulders
    EXERCISE
    BARBELL ROW TYPE: Strength
    View Guide EQUIPMENT: Barbell

    SEATED CALF MUSCLE: Calves


    EXERCISE
    RAISE TYPE: Strength
    View Guide EQUIPMENT: Machine

    WEIGHTED SIT- MUSCLE: Abdominals


    EXERCISE
    UPS - WITH TYPE: Strength
    BANDS EQUIPMENT: Other
    View Guide

    SET 1: UPRIGHT BARBELL ROW | STANDARD SET

    REPS TARGET: 15 TO 20 REPS

    SET 1: SEATED CALF RAISE | STANDARD SET

    REPS TARGET: 15 TO 20 REPS

    SET 1: WEIGHTED SIT-UPS - WITH BANDS | STANDARD SET

    REPS TARGET: 15 TO 20 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2: UPRIGHT BARBELL ROW | STANDARD SET


    TARGET: 15 TO 20 REPS
    REPS

    SET 2: SEATED CALF RAISE | STANDARD SET

    REPS TARGET: 15 TO 20 REPS

    SET 2: WEIGHTED SIT-UPS - WITH BANDS | STANDARD SET

    REPS TARGET: 15 TO 20 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3: UPRIGHT BARBELL ROW | STANDARD SET

    REPS TARGET: 15 TO 20 REPS

    SET 3: SEATED CALF RAISE | STANDARD SET

    REPS TARGET: 15 TO 20 REPS

    SET 3: WEIGHTED SIT-UPS - WITH BANDS | STANDARD SET

    REPS TARGET: 15 TO 20 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    6 JOGGING-
    TREADMILL
    View Guide
    MUSCLE : Quadriceps
    EQUIPMENT : Machine

    SET 1: CARDIO SET

    TIME TARGET: 00:25:00

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    7 SEATED BARBELL
    TWIST
    View Guide
    MUSCLE : Abdominals
    EXERCISE TYPE : Strength
    EQUIPMENT : Barbell
    TIPS FOR THIS EXERCISE :
    150 reps per side.

    SET 1 : STANDARD SET

    REPS TARGET: 300 REPS


    KRIS GETHIN 12-WEEK DAILY
    TRAINER - WEEK 12: DAY 78 -
    LEGS
    CREATED BY bodyspace Out of 10 RATE THIS WORKOUT TEMPLATE:
    Like 0 | 9.2 Excellent 1 2 3 4 5 6 7 8 9 10
    10 Ratings

    Main Goal: Workout For: Level: Date Created:


    Transform Everyone All Dec 31, 2012

    Muscles Worked: Abdominals, Hamstrings, Quadriceps

    TOTAL EXERCISES TOTAL SETS TOTAL TOTAL


    WORKOUT TIME CARDIO

    7 16 00:45 00:50
    hr : min hr : min

    TRACK WORKOUT NOW


    SAVE TO MY TEMPLATES

    BODYSPACE'S WORKOUT TEMPLATE DETAILS

    1 JOGGING-
    TREADMILL
    View Guide
    MUSCLE : Quadriceps
    EQUIPMENT : Machine

    SET 1: CARDIO SET

    TIME TARGET: 00:25:00

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    2 SEATED BARBELL
    TWIST
    View Guide
    MUSCLE : Abdominals
    EXERCISE TYPE : Strength
    EQUIPMENT : Barbell

    TIPS FOR THIS EXERCISE :


    150 reps per side.

    SET 1 : STANDARD SET

    REPS TARGET: 300 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC


    3 LEG PRESS
    View Guide
    MUSCLE : Quadriceps
    EXERCISE TYPE : Strength
    EQUIPMENT : Machine

    TIPS FOR THIS EXERCISE :


    First two sets are warm-up sets.

    SET 1 : STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2 : STANDARD SET

    REPS TARGET: 8 TO 10 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3 : STANDARD SET

    REPS TARGET: 50 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 4 : STANDARD SET

    REPS TARGET: 40 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 5 : STANDARD SET

    REPS TARGET: 30 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 6 : STANDARD SET

    REPS TARGET: 20 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 7 : STANDARD SET

    REPS TARGET: 10 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    SUPERSET / CIRCUIT
    SEATED LEG MUSCLE: Hamstrings
    EXERCISE
    4 CURL TYPE: Strength
    View Guide EQUIPMENT: Machine

    LEG MUSCLE: Quadriceps


    EXERCISE
    EXTENSIONS TYPE: Strength
    View Guide EQUIPMENT: Machine

    SET 1: SEATED LEG CURL | STANDARD SET

    REPS TARGET: 15 TO 20 REPS

    SET 1: LEG EXTENSIONS | STANDARD SET

    REPS TARGET: 15 TO 20 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2: SEATED LEG CURL | STANDARD SET

    REPS TARGET: 15 TO 20 REPS

    SET 2: LEG EXTENSIONS | STANDARD SET

    REPS TARGET: 15 TO 20 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3: SEATED LEG CURL | STANDARD SET

    REPS TARGET: 15 TO 20 REPS

    SET 3: LEG EXTENSIONS | STANDARD SET

    REPS TARGET: 15 TO 20 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 4: SEATED LEG CURL | STANDARD SET

    REPS TARGET: 15 TO 20 REPS

    SET 4: LEG EXTENSIONS | STANDARD SET

    REPS
    TARGET: 15 TO 20 REPS
    REST BETWEEN SETS 0 MIN 45 SEC

    SET 5: SEATED LEG CURL | STANDARD SET

    REPS TARGET: 15 TO 20 REPS

    SET 5: LEG EXTENSIONS | STANDARD SET

    REPS TARGET: 15 TO 20 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    5 JOGGING-
    TREADMILL
    View Guide
    MUSCLE : Quadriceps
    EQUIPMENT : Machine

    SET 1: CARDIO SET

    TIME TARGET: 00:25:00

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    6 SEATED BARBELL
    TWIST
    View Guide
    MUSCLE : Abdominals
    EXERCISE TYPE : Strength
    EQUIPMENT : Barbell

    TIPS FOR THIS EXERCISE :


    150 reps per side.

    SET 1 : STANDARD SET

    REPS TARGET: 300 REPS


    KRIS GETHIN 12-WEEK DAILY
    TRAINER - WEEK 12: DAY 79 -
    CHEST/BACK
    CREATED BY bodyspace Out of 10 RATE THIS WORKOUT TEMPLATE:
    Like 0 | 9.9 Excellent 1 2 3 4 5 6 7 8 9 10
    8 Ratings

    Main Goal: Workout For: Level: Date Created:


    Transform Everyone All Dec 31, 2012

    Muscles Worked: Chest, Abdominals, Middle Back, Quadriceps

    TOTAL EXERCISES TOTAL SETS TOTAL TOTAL


    WORKOUT TIME CARDIO

    6 14 00:45 00:50
    hr : min hr : min

    TRACK WORKOUT NOW


    SAVE TO MY TEMPLATES

    BODYSPACE'S WORKOUT TEMPLATE DETAILS

    1 JOGGING-
    TREADMILL
    View Guide
    MUSCLE : Quadriceps
    EQUIPMENT : Machine

    SET 1: CARDIO SET

    TIME TARGET: 00:25:00

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    2 SEATED BARBELL
    TWIST
    View Guide
    MUSCLE : Abdominals
    EXERCISE TYPE : Strength
    EQUIPMENT : Barbell

    TIPS FOR THIS EXERCISE :


    150 reps per side.

    SET 1 : STANDARD SET

    REPS TARGET: 300 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC


    SUPERSET / CIRCUIT
    3
    DUMBBELL MUSCLE: Chest
    EXERCISE
    BENCH PRESS TYPE: Strength
    View Guide EQUIPMENT: Dumbbell

    BENT OVER MUSCLE: Middle


    Back
    TWO- EXERCISE
    DUMBBELL TYPE: Strength
    EQUIPMENT: Dumbbell
    ROW
    View Guide

    SET 1: DUMBBELL BENCH PRESS | STANDARD SET

    REPS TARGET: 50 REPS

    SET 1: BENT OVER TWO-DUMBBELL ROW | STANDARD SET

    REPS TARGET: 50 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2: DUMBBELL BENCH PRESS | STANDARD SET

    REPS TARGET: 40 REPS

    SET 2: BENT OVER TWO-DUMBBELL ROW | STANDARD SET

    REPS TARGET: 40 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3: DUMBBELL BENCH PRESS | STANDARD SET

    REPS TARGET: 30 REPS

    SET 3: BENT OVER TWO-DUMBBELL ROW | STANDARD SET

    REPS TARGET: 30 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 4: DUMBBELL BENCH PRESS | STANDARD SET

    REPS TARGET: 20 REPS


    SET 4: BENT OVER TWO-DUMBBELL ROW | STANDARD SET

    REPS TARGET: 20 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 5: DUMBBELL BENCH PRESS | STANDARD SET

    REPS TARGET: 10 REPS

    SET 5: BENT OVER TWO-DUMBBELL ROW | STANDARD SET

    REPS TARGET: 10 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 6: DUMBBELL BENCH PRESS | STANDARD SET

    REPS TARGET: 10 REPS

    SET 6: BENT OVER TWO-DUMBBELL ROW | STANDARD SET

    REPS TARGET: 10 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 7: DUMBBELL BENCH PRESS | STANDARD SET

    REPS TARGET: 20 REPS

    SET 7: BENT OVER TWO-DUMBBELL ROW | STANDARD SET

    REPS TARGET: 20 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 8: DUMBBELL BENCH PRESS | STANDARD SET

    REPS TARGET: 30 REPS

    SET 8: BENT OVER TWO-DUMBBELL ROW | STANDARD SET

    REPS
    TARGET: 30 REPS
    REST BETWEEN SETS 0 MIN 45 SEC

    SET 9: DUMBBELL BENCH PRESS | STANDARD SET

    REPS TARGET: 40 REPS

    SET 9: BENT OVER TWO-DUMBBELL ROW | STANDARD SET

    REPS TARGET: 40 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 10: DUMBBELL BENCH PRESS | STANDARD SET

    REPS TARGET: 50 REPS

    SET 10: BENT OVER TWO-DUMBBELL ROW | STANDARD SET

    REPS TARGET: 50 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    4 JOGGING-
    TREADMILL
    View Guide
    MUSCLE : Quadriceps
    EQUIPMENT : Machine

    SET 1: CARDIO SET

    TIME TARGET: 00:25:00

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    5 SEATED BARBELL
    TWIST
    View Guide
    MUSCLE : Abdominals
    EXERCISE TYPE : Strength
    EQUIPMENT : Barbell

    TIPS FOR THIS EXERCISE :


    150 reps per side.

    SET 1 : STANDARD SET

    REPS
    REPS TARGET: 300 REPS
    KRIS GETHIN 12-WEEK DAILY
    TRAINER - WEEK 12: DAY 80 -
    SHOULDERS/CALVES/ABS
    CREATED BY bodyspace Out of 10 RATE THIS WORKOUT TEMPLATE:
    Like 0 | 9.6 Excellent 1 2 3 4 5 6 7 8 9 10
    5 Ratings

    Main Goal: Workout For: Level: Date Created:


    Transform Everyone All Dec 31, 2012

    Muscles Worked: Quadriceps, Traps, Abdominals, Calves, Shoulders

    TOTAL EXERCISES TOTAL SETS TOTAL TOTAL


    WORKOUT TIME CARDIO

    9 17 00:45 00:50
    hr : min hr : min

    TRACK WORKOUT NOW


    SAVE TO MY TEMPLATES

    BODYSPACE'S WORKOUT TEMPLATE DETAILS

    1 JOGGING-
    TREADMILL
    View Guide
    MUSCLE : Quadriceps
    EQUIPMENT : Machine

    SET 1: CARDIO SET

    TIME TARGET: 00:25:00

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    2 SEATED BARBELL
    TWIST
    View Guide
    MUSCLE : Abdominals
    EXERCISE TYPE : Strength
    EQUIPMENT : Barbell

    TIPS FOR THIS EXERCISE :


    150 reps per side.

    SET 1 : STANDARD SET

    REPS TARGET: 300 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC


    3 DUMBBELL
    SHOULDER
    PRESS
    View Guide
    MUSCLE : Shoulders
    EXERCISE TYPE : Strength
    EQUIPMENT : Dumbbell

    SET 1 : STANDARD SET

    REPS TARGET: 50 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2 : STANDARD SET

    REPS TARGET: 40 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3 : STANDARD SET

    REPS TARGET: 30 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 4 : STANDARD SET

    REPS TARGET: 20 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 5 : STANDARD SET

    REPS TARGET: 10 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    SUPERSET / CIRCUIT
    4
    DUMBBELL MUSCLE: Shoulders
    EXERCISE
    SHOULDER TYPE: Strength
    PRESS EQUIPMENT: Dumbbell
    View Guide

    DUMBBELL MUSCLE: Traps


    EXERCISE
    SHRUG TYPE: Strength
    View Guide EQUIPMENT: Dumbbell

    SET 1: DUMBBELL SHOULDER PRESS | STANDARD SET

    REPS TARGET: 50 REPS

    SET 1: DUMBBELL SHRUG | STANDARD SET


    TARGET: 20 TO 25 REPS
    REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2: DUMBBELL SHOULDER PRESS | STANDARD SET

    REPS TARGET: 40 REPS

    SET 2: DUMBBELL SHRUG | STANDARD SET

    REPS TARGET: 20 TO 25 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3: DUMBBELL SHOULDER PRESS | STANDARD SET

    REPS TARGET: 30 REPS

    SET 3: DUMBBELL SHRUG | STANDARD SET

    REPS TARGET: 20 TO 25 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 4: DUMBBELL SHOULDER PRESS | STANDARD SET

    REPS TARGET: 20 REPS

    SET 4: DUMBBELL SHRUG | STANDARD SET

    REPS TARGET: 20 TO 25 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 5: DUMBBELL SHOULDER PRESS | STANDARD SET

    REPS TARGET: 10 REPS

    SET 5: DUMBBELL SHRUG | STANDARD SET

    REPS TARGET: 20 TO 25 REPS


    REST BETWEEN EXERCISES 0 MIN 45 SEC

    SUPERSET / CIRCUIT
    5
    DECLINE MUSCLE: Abdominals
    EXERCISE
    REVERSE TYPE: Strength
    CRUNCH EQUIPMENT: Body
    Only
    View Guide

    SEATED CALF MUSCLE: Calves


    EXERCISE
    RAISE TYPE: Strength
    View Guide EQUIPMENT: Machine

    SET 1: DECLINE REVERSE CRUNCH | STANDARD SET

    REPS TARGET: 15 TO 20 REPS

    SET 1: SEATED CALF RAISE | STANDARD SET

    REPS TARGET: 15 TO 20 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2: DECLINE REVERSE CRUNCH | STANDARD SET

    REPS TARGET: 15 TO 20 REPS

    SET 2: SEATED CALF RAISE | STANDARD SET

    REPS TARGET: 15 TO 20 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3: DECLINE REVERSE CRUNCH | STANDARD SET

    REPS TARGET: 15 TO 20 REPS

    SET 3: SEATED CALF RAISE | STANDARD SET

    REPS TARGET: 15 TO 20 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    6 JOGGING-
    TREADMILL
    View Guide
    MUSCLE : Quadriceps
    EQUIPMENT : Machine
    SET 1: CARDIO SET

    TIME TARGET: 00:25:00

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    7 SEATED BARBELL
    TWIST
    View Guide
    MUSCLE : Abdominals
    EXERCISE TYPE : Strength
    EQUIPMENT : Barbell

    TIPS FOR THIS EXERCISE :


    150 reps per side.

    SET 1 : STANDARD SET

    REPS TARGET: 300 REPS


    KRIS GETHIN 12-WEEK DAILY
    TRAINER - WEEK 12: DAY 83 -
    BICEPS/TRICEPS
    CREATED BY bodyspace Out of 10 RATE THIS WORKOUT TEMPLATE:
    Like 0 | 8.8 Good 1 2 3 4 5 6 7 8 9 10
    13 Ratings

    Main Goal: Workout For: Level: Date Created:


    Transform Everyone All Dec 31, 2012

    Muscles Worked: Biceps, Quadriceps, Abdominals, Triceps

    TOTAL EXERCISES TOTAL SETS TOTAL TOTAL


    WORKOUT TIME CARDIO

    6 14 00:45 00:50
    hr : min hr : min

    TRACK WORKOUT NOW


    SAVE TO MY TEMPLATES

    BODYSPACE'S WORKOUT TEMPLATE DETAILS

    1 JOGGING-
    TREADMILL
    View Guide
    MUSCLE : Quadriceps
    EQUIPMENT : Machine

    SET 1: CARDIO SET

    TIME TARGET: 00:25:00

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    2 SEATED BARBELL
    TWIST
    View Guide
    MUSCLE : Abdominals
    EXERCISE TYPE : Strength
    EQUIPMENT : Barbell

    TIPS FOR THIS EXERCISE :


    150 reps per side.

    SET 1 : STANDARD SET

    REPS TARGET: 300 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC


    SUPERSET / CIRCUIT
    3
    TRICEPS MUSCLE: Triceps
    EXERCISE
    PUSHDOWN - V- TYPE: Strength
    BAR EQUIPMENT: Cable
    ATTACHMENT
    View Guide

    STANDING MUSCLE: Biceps


    EXERCISE
    BICEPS CABLE TYPE: Strength
    CURL EQUIPMENT: Cable
    View Guide

    SET 1: TRICEPS PUSHDOWN - V-BAR ATTACHMENT | STANDARD SET

    REPS TARGET: 50 REPS

    SET 1: STANDING BICEPS CABLE CURL | STANDARD SET

    REPS TARGET: 50 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2: TRICEPS PUSHDOWN - V-BAR ATTACHMENT | STANDARD SET

    REPS TARGET: 40 REPS

    SET 2: STANDING BICEPS CABLE CURL | STANDARD SET

    REPS TARGET: 40 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3: TRICEPS PUSHDOWN - V-BAR ATTACHMENT | STANDARD SET

    REPS TARGET: 30 REPS

    SET 3: STANDING BICEPS CABLE CURL | STANDARD SET

    REPS TARGET: 30 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 4: TRICEPS PUSHDOWN - V-BAR ATTACHMENT | STANDARD SET

    REPS TARGET: 20 REPS


    SET 4: STANDING BICEPS CABLE CURL | STANDARD SET

    REPS TARGET: 20 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 5: TRICEPS PUSHDOWN - V-BAR ATTACHMENT | STANDARD SET

    REPS TARGET: 10 REPS

    SET 5: STANDING BICEPS CABLE CURL | STANDARD SET

    REPS TARGET: 10 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 6: TRICEPS PUSHDOWN - V-BAR ATTACHMENT | STANDARD SET

    REPS TARGET: 10 REPS

    SET 6: STANDING BICEPS CABLE CURL | STANDARD SET

    REPS TARGET: 10 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 7: TRICEPS PUSHDOWN - V-BAR ATTACHMENT | STANDARD SET

    REPS TARGET: 20 REPS

    SET 7: STANDING BICEPS CABLE CURL | STANDARD SET

    REPS TARGET: 20 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 8: TRICEPS PUSHDOWN - V-BAR ATTACHMENT | STANDARD SET

    REPS TARGET: 30 REPS

    SET 8: STANDING BICEPS CABLE CURL | STANDARD SET

    REPS
    TARGET: 30 REPS
    REST BETWEEN SETS 0 MIN 45 SEC

    SET 9: TRICEPS PUSHDOWN - V-BAR ATTACHMENT | STANDARD SET

    REPS TARGET: 40 REPS

    SET 9: STANDING BICEPS CABLE CURL | STANDARD SET

    REPS TARGET: 40 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 10: TRICEPS PUSHDOWN - V-BAR ATTACHMENT | STANDARD SET

    REPS TARGET: 50 REPS

    SET 10: STANDING BICEPS CABLE CURL | STANDARD SET

    REPS TARGET: 50 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    4 JOGGING-
    TREADMILL
    View Guide
    MUSCLE : Quadriceps
    EQUIPMENT : Machine

    SET 1: CARDIO SET

    TIME TARGET: 00:25:00

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    5 SEATED BARBELL
    TWIST
    View Guide
    MUSCLE : Abdominals
    EXERCISE TYPE : Strength
    EQUIPMENT : Barbell

    TIPS FOR THIS EXERCISE :


    150 reps per side.

    SET 1 : STANDARD SET

    REPS
    REPS TARGET: 300 REPS
    KRIS GETHIN 12-WEEK DAILY
    TRAINER - WEEK 12: DAY 84 -
    LEGS
    CREATED BY bodyspace Out of 10 RATE THIS WORKOUT TEMPLATE:
    Like 0 | 9.5 Excellent 1 2 3 4 5 6 7 8 9 10
    8 Ratings

    Main Goal: Workout For: Level: Date Created:


    Transform Everyone All Dec 31, 2012

    Muscles Worked: Hamstrings, Abdominals, Quadriceps

    TOTAL EXERCISES TOTAL SETS TOTAL TOTAL


    WORKOUT TIME CARDIO

    6 14 00:45 00:50
    hr : min hr : min

    TRACK WORKOUT NOW


    SAVE TO MY TEMPLATES

    BODYSPACE'S WORKOUT TEMPLATE DETAILS

    1 JOGGING-
    TREADMILL
    View Guide
    MUSCLE : Quadriceps
    EQUIPMENT : Machine

    SET 1: CARDIO SET

    TIME TARGET: 00:25:00

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    2 SEATED BARBELL
    TWIST
    View Guide
    MUSCLE : Abdominals
    EXERCISE TYPE : Strength
    EQUIPMENT : Barbell

    TIPS FOR THIS EXERCISE :


    150 reps per side.

    SET 1 : STANDARD SET

    REPS TARGET: 300 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC


    SUPERSET / CIRCUIT
    3
    SEATED LEG MUSCLE: Hamstrings
    EXERCISE
    CURL TYPE: Strength
    View Guide EQUIPMENT: Machine

    LEG MUSCLE: Quadriceps


    EXERCISE
    EXTENSIONS TYPE: Strength
    View Guide EQUIPMENT: Machine

    SET 1: SEATED LEG CURL | STANDARD SET

    REPS TARGET: 50 REPS

    SET 1: LEG EXTENSIONS | STANDARD SET

    REPS TARGET: 50 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 2: SEATED LEG CURL | STANDARD SET

    REPS TARGET: 40 REPS

    SET 2: LEG EXTENSIONS | STANDARD SET

    REPS TARGET: 40 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 3: SEATED LEG CURL | STANDARD SET

    REPS TARGET: 30 REPS

    SET 3: LEG EXTENSIONS | STANDARD SET

    REPS TARGET: 30 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 4: SEATED LEG CURL | STANDARD SET

    REPS TARGET: 20 REPS

    SET 4: LEG EXTENSIONS | STANDARD SET

    REPS
    REPS TARGET: 20 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 5: SEATED LEG CURL | STANDARD SET

    REPS TARGET: 10 REPS

    SET 5: LEG EXTENSIONS | STANDARD SET

    REPS TARGET: 10 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 6: SEATED LEG CURL | STANDARD SET

    REPS TARGET: 10 REPS

    SET 6: LEG EXTENSIONS | STANDARD SET

    REPS TARGET: 10 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 7: SEATED LEG CURL | STANDARD SET

    REPS TARGET: 20 REPS

    SET 7: LEG EXTENSIONS | STANDARD SET

    REPS TARGET: 20 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 8: SEATED LEG CURL | STANDARD SET

    REPS TARGET: 30 REPS

    SET 8: LEG EXTENSIONS | STANDARD SET

    REPS TARGET: 30 REPS


    REST BETWEEN SETS 0 MIN 45 SEC

    SET 9: SEATED LEG CURL | STANDARD SET

    REPS TARGET: 40 REPS

    SET 9: LEG EXTENSIONS | STANDARD SET

    REPS TARGET: 40 REPS

    REST BETWEEN SETS 0 MIN 45 SEC

    SET 10: SEATED LEG CURL | STANDARD SET

    REPS TARGET: 50 REPS

    SET 10: LEG EXTENSIONS | STANDARD SET

    REPS TARGET: 50 REPS

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    4 JOGGING-
    TREADMILL
    View Guide
    MUSCLE : Quadriceps
    EQUIPMENT : Machine

    SET 1: CARDIO SET

    TIME TARGET: 00:25:00

    REST BETWEEN EXERCISES 0 MIN 45 SEC

    5 SEATED BARBELL
    TWIST
    View Guide
    MUSCLE : Abdominals
    EXERCISE TYPE : Strength
    EQUIPMENT : Barbell

    TIPS FOR THIS EXERCISE :


    150 reps per side.

    SET 1 : STANDARD SET

    REPS
    TARGET: 300 REPS

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