shaggygreen
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shaggygreen's Routine
3-Way Split
Default Routine Frequency Type Difficulty
  3 days/week Bulking Intermediate
Description :
ANY Legs

Body Part

 Exercise Name Rest Time Reps Sets Track

Upper Legs

 Lying Leg Curls 90 Sec. 15 2 Progress Chart

Upper Legs

 Leg Extensions 90 Sec. 15 2 Progress Chart

Upper Legs

 Leg Press 90 Sec. 10 5 Progress Chart

Upper Legs

 Leg Press 30 Sec. 20 3 Progress Chart

Upper Legs

 Leg Extensions 30 Sec. 6 3 Progress Chart

Upper Legs

 Lying Leg Curls 30 Sec. 6 3 Progress Chart

ANY Pulling

Body Part

 Exercise Name Rest Time Reps Sets Track

Back

 Cable Seated Row 90 Sec. 10 3 Progress Chart

Shoulders

 Cable Up Right Row 90 Sec. 10 3 Progress Chart

Biceps

 Dumbbell Alternate Bicep Curl 90 Sec. 10 3 Progress Chart

Back

 Wide-Grip Lat Pulldown 90 Sec. 10 3 Progress Chart

Shoulders

 Cable Front Raise 90 Sec. 10 3 Progress Chart

Biceps

 Overhead Cable Curl 90 Sec. 10 3 Progress Chart

Lower Legs

 Seated Calf Raise 60 Sec. 30 6 Progress Chart

Lower Legs

 Seated Calf Raise 15 Sec. 15 24 Progress Chart

ANY Pushing

Body Part

 Exercise Name Rest Time Reps Sets Track

Shoulders

 Iso-Lateral Shoulder Press 120 Sec. 10 3 Progress Chart

Chest

 Barbell Bench Press 120 Sec. 8 1 Progress Chart

Chest

 Barbell Wide Grip Bench Press 120 Sec. 10 2 Progress Chart

Triceps

 Barbell Close Grip Bench Press 120 Sec. 10 2 Progress Chart

Triceps

 Dumbbell Lying Triceps Extension 120 Sec. 10 3 Progress Chart

Lower Legs

 Calf Press On Leg Press Machine 60 Sec. 30 6 Progress Chart

Lower Legs

 Calf Press On Leg Press Machine 15 Sec. 15 24 Progress Chart