JS Triphase (Volume)

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JS Triphase (Volume)

Shared By : Griot

Information

Frequency : 4 days / week
Day Type : Day of the Week
Type : General Fitness
Difficulty : Intermediate
Downloads / Views : 11 / 269

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Description

Week 1 - 3 sets per exercise
Week 2 - 4 sets per exercise
Week 3 - 5 sets per exercise

6-10 reps per every set

ANY	Week 1 Day 1 volume

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Barbell Bench Press	90 sec	8	3
Chest		Dumbbell Incline Bench Press	90 sec	8	3
Triceps		Dip	90 sec	8	3
Shoulders		Dumbbell Shoulder Press	90 sec	8	3
Shoulders		Dumbbell Lateral Raise	90 sec	8	3

ANY	Week 1 Day 2 volume

Muscle	Exercise Name		Timer	Reps	Sets	Track
Back		Pullups	90 sec	8	3
Back		Barbell Bent Over Row	90 sec	8	3
Back		Wide-Grip Lat Pulldown	90 sec	8	3
Shoulders		Barbell Shrug	90 sec	8	3
Shoulders		Dumbbell Shoulder Shrug	90 sec	8	3

ANY	Week 1 Day 3 volume

Muscle	Exercise Name		Timer	Reps	Sets	Track
Upper Legs		Leg Press	120 sec	8	3
Upper Legs		Leg Extensions	120 sec	8	3
Upper Legs		Lying Leg Curls	120 sec	8	3
Upper Legs		Dumbbell Lunges	120 sec	8	3

ANY	Week 1 Day 4 volume

Muscle	Exercise Name		Timer	Reps	Sets	Track
Biceps		Barbell Curl	120 sec	8	3
Triceps		Barbell Close Grip Bench Press	120 sec	8	3
Triceps		EZ Bar Lying Close-Grip Triceps Extension Behind the Head	120 sec	8	3
Biceps		Dumbbell Alternate Bicep Curl	120 sec	8	3
Lower Legs		Standing Calf Raises	120 sec	8	3
Lower Legs		Seated Calf Raise	120 sec	8	3

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