bjb664
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bjb664's Routine
Coming back to strength
Default Routine Frequency Type Difficulty
  4 days/week Bulking Intermediate
Description :
This is to build my strength back, then I will switch to cutting.
ANY Mon/Fri Upper

Body Part

 Exercise Name Rest Time Reps Sets Track

Chest

 Machine Fly 0 Sec. 10 3 Progress Chart

Shoulders

 Reverse Flyes 0 Sec. 10 3 Progress Chart

Back

 Cable Seated Row 0 Sec. 10 3 Progress Chart

Biceps

 Alternate Hammer Curl 0 Sec. 10 3 Progress Chart

Back

 Wide-Grip Lat Pulldown 0 Sec. 10 3 Progress Chart

Chest

 Bench Press Machine 0 Sec. 10 3 Progress Chart

Shoulders

 Dumbbell Lateral Raise 0 Sec. 10 3 Progress Chart

Triceps

 Dip Machine 0 Sec. 10 3 Progress Chart

ANY Thur Squat/Lunges....ugh

Body Part

 Exercise Name Rest Time Reps Sets Track

Upper Legs

 Open Palm Kettlebell Clean 0 Sec. 10 2 Progress Chart

Upper Legs

 Dumbbell Walking Lunges 0 Sec. 10 2 Progress Chart

Lower Legs

 Standing Calf Raises 60 Sec. 10 2 Progress Chart

Upper Legs

 Pile Squat 0 Sec. 10 2 Progress Chart

Upper Legs

 Dumbbell Rear Lunge 0 Sec. 5 2 Progress Chart

Upper Legs

 Sit Squat 0 Sec. 10 2 Progress Chart

Upper Legs

 Speed Skater 60 Sec. 10 2 Progress Chart

Abs

 Toe Touchers 60 Sec. 15 2 Progress Chart

Abs

 Alternate Heel Touchers 60 Sec. 15 2 Progress Chart

Abs

 Oblique Crunches 60 Sec. 15 2 Progress Chart

ANY Tue Lower

Body Part

 Exercise Name Rest Time Reps Sets Track

Upper Legs

 Leg Press 1 Sec. 10 3 Progress Chart

Lower Legs

 Calf Press On Leg Press Machine 1 Sec. 10 3 Progress Chart

Upper Legs

 Leg Extensions 1 Sec. 10 3 Progress Chart

Upper Legs

 Standing Leg Curl 1 Sec. 10 3 Progress Chart

Upper Legs

 Thigh Abductor 1 Sec. 10 3 Progress Chart

Upper Legs

 Thigh Adductor 1 Sec. 10 3 Progress Chart

Abs

 Exercise Ball Crunch 1 Sec. 15 3 Progress Chart

Abs

 Ab Crunch Machine 0 Sec. 10 3 Progress Chart

Upper Legs

 Goblet Squat 60 Sec. 8 3 Progress Chart

Abs

 Oblique Curl on Exercise Ball 60 Sec. 8 3 Progress Chart