Boot up

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Boot up

Shared By : silverbacksg

Information

Frequency : 3 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Beginner
Downloads / Views : 0 / 163

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Description

Monday

Chest & triceps

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Smith Machine Bench Press	60 sec	10	6
Chest		Smith Machine Incline Bench Press	60 sec	10	4
Chest		Cable Cross Over	60 sec	10	4
Chest		Dumbbell Fly	60 sec	10	4
Chest		Dumbbell Incline Fly	60 sec	10	4
Chest		Machine Fly	60 sec	10	4
Triceps		Cable Triceps Pushdown	60 sec	10	6
Abs		Ab Crunch Machine	60 sec	15	4
Abs		Crunches	60 sec	10	4

Wednesday

Biceps & legs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Biceps		Preacher Curl	60 sec	8	6
Biceps		Alternate Incline Dumbbell Curl	60 sec	8	4
Biceps		Standing Biceps Cable Curl	60 sec	8	4
Biceps		Dumbbell Concentration Curls	60 sec	8	4
Upper Legs		Lying Machine Squat	60 sec	8	6
Upper Legs		Leg Extensions	60 sec	8	4
Upper Legs		Seated Leg Curl	60 sec	8	4
Upper Legs		Thigh Abductor	60 sec	8	4
Lower Legs		Calf Press On Leg Press Machine	60 sec	8	6
Abs		Ab Crunch Machine	60 sec	8	4

Saturday

Back, biceps & shoulders

Muscle	Exercise Name		Timer	Reps	Sets	Track
Back		Wide-Grip Lat Pulldown	60 sec	10	6
Back		Barbell Bent Over Row	60 sec	8	6
Back		Wide-Grip Pulldown Behind The Neck	60 sec	8	4
Back		Cable Seated Row	60 sec	10	6
Shoulders		Smith Machine Overhead Shoulder Press	60 sec	10	6
Shoulders		Machine Shoulder Press	60 sec	10	6
Shoulders		Dumbbell Lateral Raise	60 sec	10	4
Shoulders		Smith Machine Shrug	60 sec	10	4
Shoulders		Dumbbell Shoulder Shrug	60 sec	10	4
Abs		Ab Crunch Machine	60 sec	15	4

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