Rutina Gym - Day 1

Pulse up

Set

Machine leg curl

Weight

Reps

Notes

Weight

Reps

Notes

Notes

Set

Reps

Notes

Set
1

Weight

Reps

Notes

Weight

Reps

Notes

Reps

Notes

Reverse EZ-bar curl

Reps

Notes

Set

Weight

Back squat

Weight

Set
1

Shrug

Reps

Ball circles

Set

Weight

Bar upright row

Set

Set

Barbell standing calf raise

Weight

Machine calf raise

Reps

Notes

Set

Weight

This PDF/printout was generated by the All-in Fitness app. Download All-in Fitness from the iTunes App Store to your iPhone, iPod touch or iPad.
2012 ARAWELLA CORPORATION Notice: This PDF was created and prepared by ARAWELLA CORPORATION for you. While the copyright to all of the works of
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BOSU v-sit

Set
1

Weight

Dumbbell shoulder press

Reps

Notes

Set

Weight

Reps

Notes

This PDF/printout was generated by the All-in Fitness app. Download All-in Fitness from the iTunes App Store to your iPhone, iPod touch or iPad.
2012 ARAWELLA CORPORATION Notice: This PDF was created and prepared by ARAWELLA CORPORATION for you. While the copyright to all of the works of
authorship in this PDF are owned by ARAWELLA CORPORATION, ARAWELLA CORPORATION takes no responsibility for its contents. This PDF is protected by
copyright law and you are not permitted to make copies, reproduce or electronically post this PDF.

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Rutina Gym - Day 2

Dumbbell bilateral twist

Set

Weight

Reps

Dumbbell fly

Notes

Weight

Reps

Notes

Notes

Set

Weight

Reps

Notes

Set

Weight

Reps

Notes

Weight

EZ-bar incline bench press

Reps

Notes

Cable triceps rope handle pushdown

Reps

Dip station leg raise

Set

Weight

Triceps kickback

Set

Set

Static lying barbell triceps extension

Set

Weight

Reps

Notes

Barbell bench press

Set

Weight

Reps

Notes

This PDF/printout was generated by the All-in Fitness app. Download All-in Fitness from the iTunes App Store to your iPhone, iPod touch or iPad.
2012 ARAWELLA CORPORATION Notice: This PDF was created and prepared by ARAWELLA CORPORATION for you. While the copyright to all of the works of
authorship in this PDF are owned by ARAWELLA CORPORATION, ARAWELLA CORPORATION takes no responsibility for its contents. This PDF is protected by
copyright law and you are not permitted to make copies, reproduce or electronically post this PDF.

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Rutina Gym - Day 3

Rotation side plank

Set

Weight

Drag curl

Reps

Notes

Weight

Reps

Notes

Notes

Set

Set

Weight

Reps

Notes

Weight

Reps

Notes

Weight

Dead lift

Reps

Notes

Half plank

Reps

Wide grip seated row

Set

Weight

Dumbbell biceps curl

Set

Set

Zottman curl

Set
1

Oblique extension

Weight

Reps

Notes

Set

Weight

Reps

Notes

This PDF/printout was generated by the All-in Fitness app. Download All-in Fitness from the iTunes App Store to your iPhone, iPod touch or iPad.
2012 ARAWELLA CORPORATION Notice: This PDF was created and prepared by ARAWELLA CORPORATION for you. While the copyright to all of the works of
authorship in this PDF are owned by ARAWELLA CORPORATION, ARAWELLA CORPORATION takes no responsibility for its contents. This PDF is protected by
copyright law and you are not permitted to make copies, reproduce or electronically post this PDF.

Page
4 of 4