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Get Big Old Skool (Full Body workouts)

Shared By : Kylerpurcell

Information

Frequency : 3 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Beginner
Downloads / Views : 4 / 316

Average Rating

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Description

Full body workoutnnRest days = cardio + abs

Monday

Full body 4-6 Reps #1

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Smith Machine Bench Press	60 sec	6	4
Chest		Dumbbell Fly	60 sec	12	4
Shoulders		Dumbbell Shoulder Press	60 sec	6	4
Triceps		Tricep Dumbbell Kickback	60 sec	6	4
Back		Machine Row	60 sec	6	4
Back		Pullups	60 sec	999	3
Biceps		Incline Dumbbell Curl	60 sec	6	4

Monday

Full Body 4-6 Reps #2

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Dumbbell Bench Press	60 sec	6	4
Chest		Dumbbell Fly	60 sec	12	4
Shoulders		Machine Shoulder Press	60 sec	6	4
Triceps		Smith Machine Close Grip Bench Press	60 sec	6	4
Back		Wide-Grip Lat Pulldown	60 sec	6	4
Back		Pullups	60 sec	999	3
Biceps		Preacher Curl	60 sec	6	4

Monday

Full Body 4-6 Reps #3

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Smith Machine Incline Bench Press	60 sec	6	4
Chest		Dumbbell Incline Fly	60 sec	12	4
Shoulders		Dumbbell Shoulder Press	60 sec	6	4
Triceps		Triceps Pushdown - Rope	60 sec	6	4
Back		One-Arm Dumbell Row	60 sec	6	4
Back		Pullups	60 sec	999	3
Biceps		Dumbbell Concentration Curls	60 sec	6	4

Wednesday

Full body 15-20 Reps #1

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Push Up On Exercise Dome	60 sec	999	3
Chest		Machine Fly	30 sec	20	4
Shoulders		Cable Front Raise	30 sec	20	4
Shoulders		One-Arm Cable Lateral Raise	30 sec	20	4
Triceps		Dumbbell One Arm Triceps Extension	30 sec	20	4
Back		Wide-Grip Lat Pulldown	30 sec	20	4
Back		Pullups	60 sec	999	3
Biceps		Overhead Cable Curl	30 sec	20	4

Wednesday

Full Body 15-20 Reps #2

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Explosive Pushups	60 sec	999	3
Chest		Cable Cross Over	30 sec	20	4
Shoulders		Cable Up Right Row	30 sec	20	4
Shoulders		Dumbbell Lateral Raise	30 sec	20	4
Triceps		Cable Triceps Pushdown	30 sec	20	4
Back		Straight Arm Push Down	30 sec	20	4
Back		Pullups	60 sec	999	3
Biceps		Cable Standing One Arm Bicep Curl	30 sec	20	4

Wednesday

Full Body 15-20 Reps #3

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Push Up On Exercise Dome	60 sec	999	3
Chest		Machine Fly	30 sec	20	4
Shoulders		Reverse Flyes	30 sec	20	4
Shoulders		Dumbbell Front Raise	30 sec	20	4
Triceps		Bench Dip	60 sec	999	3
Back		Machine Row	30 sec	20	4
Back		Pullups	60 sec	999	3
Biceps		Incline Dumbbell Curl	30 sec	20	4

Friday

Full body 8-10 Reps #1

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Dumbbell Incline Bench Press	60 sec	10	4
Chest		Dumbbell Incline Fly	60 sec	12	4
Triceps		EZ Bar Triceps Extension	60 sec	10	4
Shoulders		Reverse Flyes	60 sec	10	4
Shoulders		Smith Machine Behind the Back Shrugs	60 sec	999	3
Back		Pullups	60 sec	999	3
Back		One-Arm Dumbell Row	60 sec	10	4
Biceps		Hammer Curls	60 sec	10	4

Friday

Full Body 8-10 Reps #2

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Smith Machine Incline Bench Press	60 sec	10	4
Chest		Dumbbell Incline Fly	60 sec	12	4
Triceps		Tricep Dumbbell Kickback	60 sec	10	4
Shoulders		Reverse Flyes	60 sec	10	4
Shoulders		Smith Machine Behind the Back Shrugs	60 sec	999	3
Back		Pullups	60 sec	999	3
Back		Bent Over Two-Dumbbell Row	60 sec	10	4
Biceps		Dumbbell Alternate Bicep Curl	60 sec	10	4

Friday

Full Body 8-10 Reps #3

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Dumbbell Bench Press	60 sec	10	4
Chest		Dumbbell Fly	60 sec	12	4
Shoulders		Dumbbell Arnold Press	60 sec	10	4
Shoulders		Smith Machine Shrug	60 sec	999	3
Triceps		Dumbbell Lying Supine Two Arm Triceps Extension	60 sec	10	4
Back		Underhand Pull down	60 sec	10	4
Back		Pullups	60 sec	999	3
Biceps		EZ-Bar Curl	60 sec	10	4

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