Derision

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Derision

Shared By : V8skittles

Information

Frequency : 4 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Beginner
Downloads / Views : 2 / 107

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Description

Monday

Chest/Triceps

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Barbell Incline Bench Press	60 sec	8	3
Chest		Barbell Bench Press	60 sec	8	3
Chest		Dumbbell Fly	60 sec	8	3
Chest		Dumbbell Decline Fly	60 sec	8	3
Chest		Cable Cross Over	60 sec	8	3
Triceps		Cable Triceps Pushdown	60 sec	8	3
Triceps		Dip	60 sec	8	3
Triceps		Barbell Close Grip Bench Press	60 sec	8	3

Tuesday

Back/Biceps

Muscle	Exercise Name		Timer	Reps	Sets	Track
Back		Bent Over Two-Dumbbell Row	60 sec	8	3
Back		Close-Grip Front Lat Pulldown	60 sec	8	3
Back		One-Arm Dumbell Row	60 sec	8	3
Back		Pullups	60 sec	8	3
Back		Cable Seated Row	60 sec	8	3
Biceps		Barbell Curl	60 sec	8	3
Biceps		Alternate Hammer Curl	60 sec	8	3

Thursday

Shoulders

Muscle	Exercise Name		Timer	Reps	Sets	Track
Shoulders		Double Incline Shoulder Raise	60 sec	8	3
Shoulders		Dumbbell Arnold Press	60 sec	8	3
Shoulders		Dumbbell Shoulder Shrug	60 sec	8	3
Shoulders		Dumbbell Bent Over Delt Raise	60 sec	8	3
Shoulders		Lying Rear Delt Raise	60 sec	8	3

Friday

Legs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Upper Legs		Barbell Squat	60 sec	8	3
Upper Legs		Leg Press	60 sec	8	3
Lower Legs		Standing Calf Raises	60 sec	8	3
Upper Legs		Dumbbell Lunges	60 sec	8	3
Upper Legs		Leg Extensions	60 sec	8	3

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