Getting back into it

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Getting back into it

Shared By : Schwaby

Information

Frequency : 4 days / week
Day Type : Day of the Week
Type : Cutting
Difficulty : Advanced
Downloads / Views : 1 / 249

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Description

Focusing on one main muscle group a day with 3 exercises and doing one exercise for 3 other muscle groups at low weight

ANY	1: Chest (shoulders, biceps, triceps)

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Barbell Bench Press	60 sec	10	4
Chest		Barbell Decline Bench Press	60 sec	10	4
Chest		Barbell Incline Bench Press	60 sec	10	4
Chest		Barbell Neck Press	60 sec	8	3
Shoulders		Dumbbell Shoulder Shrug	60 sec	10	4
Biceps		EZ-Bar Curl	60 sec	10	4
Triceps		EZ Bar Lying Close-Grip Triceps Extension Behind the Head	60 sec	10	4
Abs		Sit Up	60 sec	10	4

ANY	2: Shoulders (biceps, triceps, back)

Muscle	Exercise Name		Timer	Reps	Sets	Track
Shoulders		Barbell Front Raise	60 sec	10	4
Shoulders		Barbell Shoulder Press	60 sec	10	4
Shoulders		Dumbbell Front Raise	60 sec	10	4
Shoulders		Dumbbell Shoulder Shrug	60 sec	10	4
Biceps		Dumbbell Bicep Curl	60 sec	10	4
Triceps		Barbell Close Grip Bench Press	60 sec	10	4
Back		Dumbbell Deadlift	60 sec	10	4
Abs		Sit Up	60 sec	10	4

ANY	3: Biceps (triceps, back, forearms)

Muscle	Exercise Name		Timer	Reps	Sets	Track
Biceps		Close-Grip Standing Barbell Curl	60 sec	10	4
Biceps		EZ Bar Seated Close Grip Concentration Curl	60 sec	10	4
Biceps		One Arm Bicep Curl with Olympic Bar	60 sec	10	4
Biceps		Reverse Plate Curl	60 sec	10	4
Triceps		Dumbbell Lying Triceps Extension	60 sec	10	4
Back		Dumbbell Deadlift	60 sec	10	4
Forearms		Palms-Down Barbell Wrist Curl Over A Bench	60 sec	10	4
Abs		Sit Up	60 sec	10	4

ANY	4: Triceps (back, forearms, chest)

Muscle	Exercise Name		Timer	Reps	Sets	Track
Triceps		Barbell Close Grip Bench Press	60 sec	10	4
Triceps		Barbell Seated Overhead Triceps Extension	60 sec	10	4
Triceps		Dumbbell Lying Triceps Extension	60 sec	10	4
Triceps		Seated Bent Over Two Arm Dumbbell Triceps Extension	60 sec	10	4
Back		Seated Good Mornings	60 sec	8	3
Forearms		Barbell Behind The Back Wrist Curl	60 sec	8	3
Chest		Barbell Bench Press	60 sec	8	3
Abs		Sit Up	60 sec	10	4

ANY	5: Back (forearms, chest, shoulders)

Muscle	Exercise Name		Timer	Reps	Sets	Track
Back		Hyperextensions With No Hyperextension Bench	60 sec	10	4
Back		One-Arm Dumbell Row	60 sec	10	4
Back		Barbell Good Morning	60 sec	10	4
Back		Seated Good Mornings	60 sec	10	4
Forearms		Barbell Behind The Back Wrist Curl	60 sec	10	4
Chest		Dumbbell Bench Press	60 sec	10	4
Shoulders		Dumbbell Cuban Press	60 sec	10	4
Abs		Sit Up	60 sec	10	4

ANY	6: Forearms (chest, shoulders, biceps)

Muscle	Exercise Name		Timer	Reps	Sets	Track
Forearms		Barbell Behind The Back Wrist Curl	60 sec	10	4
Forearms		Palms-Down Barbell Wrist Curl Over A Bench	60 sec	10	4
Forearms		Seated Palm-Up Barbell Wrist Curl	60 sec	10	4
Forearms		Wrist Roller	60 sec	10	4
Chest		Dumbbell Fly	60 sec	10	4
Shoulders		Barbell Shrugs Behind The Back	60 sec	10	4
Biceps		Barbell Drag Curl	60 sec	10	4
Abs		Sit Up	60 sec	10	4

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