BigBoy2424's Routines | JEFIT - Best Android and iPhone Workout App, Fitness App, Exercise App, Bodybuilding App | Best Workout Tracking System

BigBoy2424

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BigBoy2424's Routine

Ultra Fit

Default Routine	Frequency	Type	Difficulty
	5 days/week	Sport Specific	Advanced
Description :

ANY

Arms

Body Part	Exercise Name	Rest Time	Reps	Sets	Track
Biceps	Dumbbell Alternate Bicep Curl	1 Sec.	12	5
Triceps	Triceps Pushdown V-Bar	1 Sec.	12	5
Biceps	Incline Dumbbell Curl	1 Sec.	12	5
Triceps	EZ Bar Decline Close Grip Skull Crusher	1 Sec.	12	5
Biceps	Barbell Wide Grip Standing Biceps Curl	1 Sec.	12	5
Triceps	Barbell Close Grip Bench Press	1 Sec.	12	5
Biceps	Preacher Curl Machine	1 Sec.	12	5
Triceps	Cable Rope Overhead Triceps Extension	1 Sec.	12	5
Biceps	Cable Standing One Arm Bicep Curl	1 Sec.	12	5
Triceps	Cable Triceps Pushdown	1 Sec.	12	5
Biceps	Dumbbell Concentration Curls	1 Sec.	12	5
Triceps	Tricep Cable Kickbacks	1 Sec.	12	5

ANY

Back

Body Part	Exercise Name	Rest Time	Reps	Sets	Track
Back	Barbell Deadlift	120 Sec.	6	3
Back	Barbell Bent Over Row	60 Sec.	6	3
Back	Wide-Grip Lat Pulldown	60 Sec.	8	3
Biceps	Barbell Curl	60 Sec.	8	3
Biceps	Incline Dumbbell Curl	60 Sec.	8	3
Biceps	Alternate Hammer Curl	60 Sec.	8	3
Back	Dickersons - Normal Grip	60 Sec.	1212	5
Back	Wide-Grip Rear Pull-Up	60 Sec.	99	3
Back	Wide-Grip Lat Pulldown	60 Sec.	12	5
Back	Dickersons - Close Grip	60 Sec.	12	5
Abs	Cable Crunch	60 Sec.	12	5
Back	Dickersons - Wide Grip	60 Sec.	15	4
Back	Cable Seated Row	60 Sec.	15	3
Back	T Bar Row	60 Sec.	20	3
Back	Barbell Bent Over Row	60 Sec.	1212	5
Back	One-Arm Dumbell Row	60 Sec.	99	3
Back	Back Extensions - Hyperextensions	60 Sec.	1212	5

ANY

Chest

Body Part	Exercise Name	Rest Time	Reps	Sets	Track
Chest	Barbell Bench Press	120 Sec.	6	3
Chest	Barbell Incline Bench Press	120 Sec.	6	3
Triceps	Dip	60 Sec.	8	3
Chest	Machine Fly	60 Sec.	6	3
Triceps	Barbell Lying Triceps Extension	60 Sec.	6	3
Triceps	Triceps Pushdown - Rope	60 Sec.	8	3
Chest	Dumbbell Incline Bench Press	60 Sec.	12	1
Chest	Dumbbell Incline Bench Press	60 Sec.	8	3
Chest	Cable Incline Fly	60 Sec.	15	3
Chest	Machine Fly	60 Sec.	15	3
Chest	Dumbbell Fly	60 Sec.	10	3
Chest	Barbell Bench Press	60 Sec.	10	3
Chest	Cable Cross Over	60 Sec.	8	3
Triceps	Dip	60 Sec.	99	3
Triceps	Dumbbell Lying Supine Two Arm Triceps Extension	60 Sec.	25	4

ANY

Legs

Body Part	Exercise Name	Rest Time	Reps	Sets	Track
Abs	Oblique Crunches	60 Sec.	16	3
Abs	Leg Raise	60 Sec.	16	3
Abs	Air Bike	60 Sec.	16	3
Abs	Hanging Leg Raise	60 Sec.	12	3
Abs	Decline Crunch	60 Sec.	12	3

ANY

Legs

Body Part	Exercise Name	Rest Time	Reps	Sets	Track
Upper Legs	Leg Extensions	1 Sec.	1212	5
Upper Legs	Leg Extensions	1 Sec.	15	3
Upper Legs	Barbell Squat	1 Sec.	20,15,12,12	4
Upper Legs	Leg Press	1 Sec.	15	3
Upper Legs	Dumbbell Lunges	1 Sec.	15	3
Upper Legs	Lying Leg Curls	1 Sec.	20,15,12	3
Upper Legs	Seated Leg Curl	1 Sec.	20,15,12	3
Upper Legs	Stiff Legged Deadlifts	1 Sec.	25	3

ANY

Shoulders

Body Part	Exercise Name	Rest Time	Reps	Sets	Track
Upper Legs	Barbell Squat	120 Sec.	6	3
Upper Legs	Barbell Lunge	60 Sec.	6	3
Upper Legs	Lying Leg Curls	60 Sec.	8	3
Shoulders	Barbell Shoulder Press	60 Sec.	6	3
Shoulders	Dumbbell Shoulder Press	60 Sec.	8	3
Shoulders	Dumbbell Lateral Raise	60 Sec.	8	3
Shoulders	Barbell Shrug	60 Sec.	8	3
Shoulders	Dumbbell Lateral Raise	1 Sec.	1212	5
Shoulders	Dumbbell Lateral Raise	1 Sec.	15,12,12,10	4
Shoulders	Machine Side Lat Raises	1 Sec.	15,12,12,12	4
Shoulders	Standing Low Pulley Deltoid Raise	1 Sec.	15	3
Shoulders	Smith Machine Overhead Shoulder Press	1 Sec.	12	5
Shoulders	Cable Up Right Row	1 Sec.	12	5
Shoulders	Cable Front Raise	1 Sec.	12	5
Shoulders	Rear Delt Machine	60 Sec.	15	4

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