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Markmeci's Routine

booff!

Default Routine	Frequency	Type	Difficulty
	5 days/week	Bulking	Intermediate
Description :

Monday

Back,

Body Part	Exercise Name	Rest Time	Reps	Sets	Track
Back	Barbell Deadlift	60 Sec.	8	3
Back	Barbell Bent Over Row	60 Sec.	8	3
Back	Wide-Grip Lat Pulldown	60 Sec.	8	3
Back	Bent Arm One Arm Long Bar Row	60 Sec.	8	3
Back	Cable Lateral Raise	60 Sec.	8	3
Back	Cable Seated Row	60 Sec.	8	3
Back	Close-Grip Front Lat Pulldown	60 Sec.	8	3
Back	T Bar Row	60 Sec.	8	3
Back	Two Arm Kettlebell Row	60 Sec.	8	3
Back	One-Arm Dumbell Row	60 Sec.	8	3
Back	Incline Bench Pull	60 Sec.	8	3
Back	Full Range Of Motion Lat Pulldown	60 Sec.	8	3

Tuesday

shoulders

Body Part	Exercise Name	Rest Time	Reps	Sets	Track
Shoulders	Barbell Front Raise	60 Sec.	8	3
Shoulders	Barbell Rear Delt Row	60 Sec.	8	3
Shoulders	Barbell Shoulder Press	60 Sec.	8	3
Shoulders	Barbell Shrug	60 Sec.	8	3
Shoulders	Barbell Shrugs Behind The Back	60 Sec.	8	3
Shoulders	Barbell Up Right Row	60 Sec.	8	3
Shoulders	Bent Over Low Pulley Side Lateral	60 Sec.	8	3
Shoulders	Bradford Rocky Press	60 Sec.	8	3
Shoulders	Cable Front Raise	60 Sec.	8	3
Shoulders	Cable Rope Rear Delt Row	60 Sec.	8	3
Shoulders	Cable Shrug	60 Sec.	8	3
Shoulders	Cable Up Right Row	60 Sec.	8	3
Shoulders	Double Incline Shoulder Raise	60 Sec.	8	3
Shoulders	Dumbbell Arnold Press	60 Sec.	8	3
Shoulders	Dumbbell Front Raise	60 Sec.	8	3
Shoulders	Dumbbell Lateral Raise	60 Sec.	8	3

Wednesday

legs

Body Part	Exercise Name	Rest Time	Reps	Sets	Track
Upper Legs	Barbell Jeffersion Squat	60 Sec.	8	3
Upper Legs	Barbell Full Squat	60 Sec.	8	3
Upper Legs	Barbell Front Squat	60 Sec.	8	3
Upper Legs	Barbell Side Split Squat	60 Sec.	8	3
Upper Legs	Clean Deadlift	60 Sec.	8	3
Upper Legs	Dumbbell Lunges	60 Sec.	8	3
Upper Legs	Dumbbell Rear Lunge	60 Sec.	8	3
Upper Legs	Dumbbell Squat	60 Sec.	8	3
Upper Legs	Dumbbell Walking Lunges	60 Sec.	8	3
Upper Legs	Hack Squat	60 Sec.	8	3
Upper Legs	Lateral Lunge with Dumbbell Bicep Curl	60 Sec.	8	3
Upper Legs	Leg Extensions	60 Sec.	8	3
Upper Legs	Leg Press	60 Sec.	8	3
Upper Legs	Lying Leg Curls	60 Sec.	8	3
Upper Legs	Lying Machine Squat	60 Sec.	8	3
Upper Legs	Narrow Stance Leg Press	60 Sec.	8	3
Upper Legs	Narrow Stance Leg Press	60 Sec.	8	3
Upper Legs	Pile Squat	60 Sec.	8	3
Upper Legs	Thigh Abductor	60 Sec.	8	3
Upper Legs	Thigh Adductor	60 Sec.	8	3
Lower Legs	Barbell Seated Calf Raise	60 Sec.	8	3
Lower Legs	Calf Press On Leg Press Machine	60 Sec.	8	3
Lower Legs	Rocking Standing Calf Raise	60 Sec.	8	3
Lower Legs	Seated Calf Raise	60 Sec.	8	3

Thursday

Biceps, Triseps

Body Part	Exercise Name	Rest Time	Reps	Sets	Track
Biceps	Alternate Hammer Curl	60 Sec.	8	3
Biceps	Alternate Incline Dumbbell Curl	60 Sec.	8	3
Biceps	Barbell Curl	60 Sec.	8	3
Biceps	Barbell Curls Lying Against An Incline	60 Sec.	8	3
Biceps	Barbell Drag Curl	60 Sec.	8	3
Biceps	Barbell Wide Grip Standing Biceps Curl	60 Sec.	8	3
Biceps	Cable Standing One Arm Bicep Curl	60 Sec.	8	3
Biceps	Cross Body Hammer Curl	60 Sec.	8	3
Biceps	Dumbbell Alternate Bicep Curl	60 Sec.	8	3
Biceps	Dumbbell Bicep Curl	60 Sec.	8	3
Biceps	Dumbbell Biceps Curl Reverse	60 Sec.	8	3
Biceps	Dumbbell Concentration Curls	60 Sec.	8	3
Biceps	Dumbbell One Arm Zottman Preacher Curl	60 Sec.	8	3
Biceps	Dumbbell Preacher Curl	60 Sec.	8	3
Biceps	Dumbbell Preacher Hammer Curl	60 Sec.	8	3
Biceps	Dumbbell Prone Incline Biceps Curl	60 Sec.	8	3
Biceps	Dumbbell Zottman Curl	60 Sec.	8	3
Biceps	Hammer Curls with Rope	60 Sec.	8	3
Biceps	Overhead Cable Curl	60 Sec.	8	3
Biceps	Reverse Cable Curl	60 Sec.	8	3
Biceps	Seated Dumbbell Inner Biceps Curl	60 Sec.	8	3
Triceps	Barbell Close Grip Bench Press	60 Sec.	8	3
Triceps	Barbell Lying Triceps Extension	60 Sec.	8	3
Triceps	Barbell Lying Triceps Press	60 Sec.	8	3
Triceps	Barbell Standing Overhead Triceps Extension	60 Sec.	8	3
Triceps	Barbell Triceps Extension	60 Sec.	8	3
Triceps	Cable Kneeling Concentration Triceps Extension	60 Sec.	8	3
Triceps	Cable Low Triceps Extension	60 Sec.	8	3
Triceps	Cable One Arm Tricep Extension	60 Sec.	8	3
Triceps	Cable Rope Overhead Triceps Extension	60 Sec.	8	3
Triceps	Cable Triceps Pushdown	60 Sec.	8	3
Triceps	Decline EZ Bar Triceps Extension	60 Sec.	8	3
Triceps	Dip	60 Sec.	8	3
Triceps	Dumbbell Lying Triceps Extension	60 Sec.	8	3
Triceps	Dumbbell One Arm Triceps Extension	60 Sec.	8	3
Triceps	Dumbbell Single Arm Pronated Triceps Extension	60 Sec.	8	3
Triceps	EZ Bar Incline Triceps Extension	60 Sec.	8	3

Friday

chest

Body Part	Exercise Name	Rest Time	Reps	Sets	Track
Chest	Around the Worlds	60 Sec.	8	3
Chest	Barbell Bench Press	60 Sec.	8	3
Chest	Barbell Decline Bench Press	60 Sec.	8	3
Chest	Barbell Incline Bench Press	60 Sec.	8	3
Chest	Barbell Neck Press	60 Sec.	8	3
Chest	Bench Press Machine	60 Sec.	8	3
Chest	Cable Cross Over	60 Sec.	8	3
Chest	Cross Over With Bands	60 Sec.	8	3
Chest	Dumbbell Bench Press	60 Sec.	8	3
Chest	Dumbbell Decline Bench Press	60 Sec.	8	3
Chest	Dumbbell Decline Fly	60 Sec.	8	3
Chest	Dumbbell Fly	60 Sec.	8	3
Chest	Dumbbell Incline Fly	60 Sec.	8	3
Chest	Machine Incline Chest Press	60 Sec.	8	3