New Beginning!

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New Beginning!

Shared By : ashmatt

Information

Frequency : 4 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Beginner
Downloads / Views : 0 / 114

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Description

Need to gain muscle and lose fat so I can apply for my dream job :)

Monday

Abs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Abs		Air Bike	40 sec	8	3
Abs		Alternate Heel Touchers	40 sec	8	3
Abs		Barbell Side Bend	40 sec	8	3
Abs		Butt-Ups	40 sec	8	3
Abs		Crunches	40 sec	8	3
Abs		Decline Reverse Crunch	40 sec	8	3
Abs		Flat Bench Leg Pull-in	40 sec	8	3
Abs		Frog Sit-Ups	40 sec	8	3
Abs		Leg Raise	40 sec	8	3
Abs		Lower Back Curl	40 sec	N/A	3
Abs		Oblique Crunches	40 sec	8	3
Abs		Plate Twist	40 sec	8	3
Abs		Scissor Kick	40 sec	8	3
Abs		Seated Barbell Twist	40 sec	8	3
Abs		Seated Flat Bench Leg Pull-In	40 sec	8	3
Abs		Side Bend	40 sec	8	3
Abs		Russian Twist	40 sec	8	4

Tuesday

Chest and Triceps

Muscle	Exercise Name		Timer	Reps	Sets	Track
Triceps		Dumbbell Standing One Arm Triceps Extension	40 sec	10	5
Triceps		Tricep Dumbbell Kickback	40 sec	10	5
Triceps		JM Press	40 sec	10	5
Chest		Barbell Incline Bench Press	40 sec	10	5
Abs		Dumbbell Side Bend	40 sec	10	10
Abs		Air Bike	40 sec	10	5
Abs		Alternate Heel Touchers	40 sec	10	5
Abs		Barbell Side Bend	40 sec	10	5
Abs		Crunches	40 sec	10	5
Abs		Lower Back Curl	40 sec	N/A	5
Abs		Plate Twist	40 sec	10	6
Abs		Russian Twist	40 sec	10	6
Abs		Seated Barbell Twist	40 sec	10	5
Abs		Scissor Kick	40 sec	10	5
Abs		Seated Flat Bench Leg Pull-In	40 sec	10	5

Thursday

Back, Biceps, and Forearm

Muscle	Exercise Name		Timer	Reps	Sets	Track
Back		Barbell Deadlift	40 sec	10	5
Back		Barbell Bent Over Row	40 sec	10	5
Biceps		Barbell Curl	40 sec	10	5
Biceps		Incline Dumbbell Curl	40 sec	10	5
Biceps		Alternate Hammer Curl	40 sec	10	5
Forearms		Seated One Arm Dumbbell Palms Down Wrist Curl	40 sec	10	5
Abs		Crunches	60 sec	20	5
Abs		Dumbbell Side Bend	60 sec	10	10
Abs		Leg Raise	60 sec	10	5
Abs		Russian Twist	60 sec	10	5
Abs		Seated Barbell Twist	60 sec	10	5

Friday

Shoulders and Legs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Upper Legs		Barbell Squat	40 sec	10	5
Upper Legs		Barbell Lunge	40 sec	10	5
Shoulders		Barbell Shoulder Press	40 sec	10	5
Shoulders		Dumbbell Shoulder Press	40 sec	10	5
Shoulders		Dumbbell Lateral Raise	40 sec	10	5
Shoulders		Barbell Shrug	40 sec	10	5
Upper Legs		Leg Extensions	40 sec	10	5
Upper Legs		Mountain Climbers	40 sec	10	5
Lower Legs		Ankle Circles	40 sec	10	5
Lower Legs		Standing Dumbbell Calf Raise	40 sec	10	5
Abs		Air Bike	60 sec	8	3
Abs		Alternate Heel Touchers	60 sec	8	3
Abs		Barbell Side Bend	60 sec	8	3
Abs		Crunches	60 sec	8	3

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