Option 2A | Jefit - Best Android and iPhone Workout, Fitness, Exercise, Bodybuilding App | Workout Routine Database

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Option 2A

Shared By : jlcampi

Information

Frequency : 4 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Intermediate
Downloads / Views : 0 / 88

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Description

Use routine no more than 3 weeks. Weight should be 60-82% of 1RM
Expect 2% increase in strength or 1 additional rep each training day.

Monday

Lower Accumulation - Tues, Fri

Muscle	Exercise Name		Timer	Reps	Sets	Track
Upper Legs		Barbell Squat	90 sec	20	4
Upper Legs		Lying Leg Curls	75 sec	8	4
Upper Legs		Barbell Lunge	90 sec	20	4
Back		Romanian Deadlift	75 sec	12	4
Lower Legs		Standing Calf Raises	60 sec	20	3
Abs		Leg Pull-In	60 sec	12	2

ANY	Lower Intensity Tues, Friday

Muscle	Exercise Name		Timer	Reps	Sets	Track
Upper Legs		Front Barbell Squat	120 sec	6	5
Upper Legs		Lying Leg Curls	100 sec	6	5
Upper Legs		Bulgarian Split Squat	100 sec	7	4
Upper Legs		Standing Good Mornings	100 sec	8	4
Lower Legs		Calf Press On Leg Press Machine	75 sec	10	4
Lower Legs		Seated Calf Raise	60 sec	8	4

ANY	Upper Accumulation Mon, Thurs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Dumbbell Incline Bench Press	75 sec	15	4
Back		Chin-Up	75 sec	10	4
Chest		Dumbbell Decline Bench Press	75 sec	12	3
Back		One-Arm Dumbell Row	75 sec	12	3
Triceps		Dumbbell Decline Triceps Extension	75 sec	12	3
Biceps		Seated Dumbell Curl	75 sec	10	3

ANY	Upper Intensity Mon, Fri

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Top half incline bench	60 sec	6	5
Back		Wide-Grip Pulldown Behind The Neck	60 sec	6	5
Chest		Barbell Incline Bench Press	60 sec	6	5
Back		Bent over Ez bar row	60 sec	6	5
Triceps		Seated Parallel Grip French Press	60 sec	9	3
Biceps		Preacher Curl Machine	60 sec	8	3
Chest		Barbell Decline Bench Press	60 sec	8	4

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