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Nuke and Nightstalkers Workout - Phase 2

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Tagged as: nuke, nightstalker, and 3 day split

Workout Programs → Nuke and Nightstalkers Workout - Phase 2

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Summary

4 Workouts / 25 Exercises

16% Cardio / 84% Strength Training

Workout Program Description

3 day split with Abs and Cardio on workout days.

Workouts

Back, Triceps, Abs, Treadmill (Tuesday)

Legs, Shoulders, Abs and Treadmill (Thursday)

Chest, Biceps, Abs, Treadmill (Sunday)

Cardio

Description

Tuesday workout

Suggested Schedule

This workout should be done weekly on:

View Workout Details


	Lat Pulldowns - Wide-Grip Pull the bar down in front of you, not behind the head. Do not arch your back, but keep it completely still, no swaying, swinging, arching or curving. Just lean back about 10 degrees and maintain that...
	Seated Cable Rows Do not lean forward or backward in this exercise. It is very important that once you are set up in position with your back perpendicular to the floor your back does not move. Only your arms should mov...

	One-Arm Dumbbell Row Place one hand on a bench or stability and stand in a staggered stance with one foot in front of the other. Keep your hand underneath your shoulder and hold a DB in the other. Let the arm with the DB ...

	Tricep Extension - Dumbbell, One Arm Preparation: Position the dumbbell behind your neck with your elbow positioned upward. Execution: Extend your arm until straight. Return and repeat. Continue with opposite arm. Exercise description b...

Adobe Flash player is required.	Tricep Press - Dumbbell, Seated Sit on a bench with a straight back, feet flat on the floor, and back firmly against the bench. Grasp one end of a dumbbell with both hands (palms up) and raise it above your head, locking the elbows....

	Tricep Pushdowns - Straight Bar Using a high-cable pulley, grasp a short straight bar with an overhand grip. Your hands should be about 10 inches apart. Position your forearms so they are parallel to the floor. Keep your feet should...

Adobe Flash player is required.	Crunch Lie flat on your back with your feet flat on the ground, or resting on a bench with your knees bent at a 90 degree angle. If you are resting your feet on a bench, place them three to four inches apart...

Adobe Flash player is required.	Crunch - Reverse Like on the floor on your back. Put your hands by your sides with your feet up and your thighs perpendicular to the floor. They should not go down lower than this during the movement. Using your lower...

	Plank Hold Lying face down on the floor tuck your toes into the ground and place your elbows on the ground to the side of your body. Keeping a tight stomach raise your body up off the ground and hold this positi...

	Treadmill Running or walking on a treadmill provides a greate cardiovascular workout that you can perform even on a rainy day! Also, since a treadmill provides you with an even surface, this exercise may be eas...