oh hell here we go | Jefit - Best Android and iPhone Workout, Fitness, Exercise, Bodybuilding App | Workout Routine Database

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oh hell here we go

Shared By : pstubby25

Information

Frequency : 7 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Intermediate
Downloads / Views : 4 / 151

Average Rating

Based upon 3 vote(s)

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Description

Monday

cardio

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Treadmill Running	60 min	N/A	N/A
Biceps		Alternate Hammer Curl	60 sec	8	3

Tuesday

back and abs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Back		Close-Grip Front Lat Pulldown	60 sec	8	3
Back		Cable Seated Row	60 sec	8	3
Back		Middle Back Shrug	60 sec	8	3
Back		Wide-Grip Lat Pulldown	60 sec	8	3
Back		Bent Arm One Arm Long Bar Row	60 sec	8	3
Abs		Decline Crunch	60 sec	8	3
Abs		Hanging Leg Raise	60 sec	8	3
Abs		Side Bend	60 sec	8	3
Abs		Ab Crunch Machine	60 sec	8	3
Abs		Decline Oblique Crunch	60 sec	8	3
Back		Back Extensions - Hyperextensions	60 sec	8	3

Wednesday

Chest

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Barbell Bench Press	120 sec	6	4
Chest		Machine Fly	60 sec	6	4
Chest		Dumbbell Incline Bench Press	60 sec	8	4
Chest		Bent Arm Dumbbell Pullover	60 sec	8	4
Chest		Machine Incline Chest Press	60 sec	8	4
Chest		Barbell Decline Bench Press	60 sec	8	3
Chest		Barbell Wide Grip Decline Bench Press	60 sec	8	3
Chest		Machine Decline Chest Press	60 sec	8	3
Chest		Dumbbell Bench Press	60 sec	8	3
Chest		Bench Press Machine	60 sec	8	3
Chest		Push Up	60 sec	8	3

Thursday

Shoulders

Muscle	Exercise Name		Timer	Reps	Sets	Track
Shoulders		Barbell Shoulder Press	60 sec	6	3
Shoulders		Dumbbell Shoulder Press	60 sec	8	3
Shoulders		Dumbbell Lateral Raise	60 sec	8	3
Shoulders		Barbell Shrug	60 sec	8	3
Shoulders		Dumbbell Front Raise	60 sec	8	3
Shoulders		Dumbbell Lateral Raise	60 sec	8	3
Shoulders		Barbell Rear Delt Row	60 sec	8	3
Shoulders		Dumbbell Rear Delt Row	60 sec	8	3
Shoulders		Front Two Dumbbell Raise	60 sec	8	3
Shoulders		Barbell Shrugs Behind The Back	60 sec	8	3
Shoulders		Front Plate Raise	60 sec	8	3
Shoulders		Smith Machine Overhead Shoulder Press	60 sec	8	3
Shoulders		Cable Up Right Row	60 sec	8	3

Friday

cardio

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Step Machine	60 min	N/A	N/A

Saturday

biceps and triceps

Muscle	Exercise Name		Timer	Reps	Sets	Track
Triceps		Barbell Lying Triceps Extension	60 sec	8	4
Biceps		Barbell Curl	60 sec	8	4
Triceps		Cable Low Triceps Extension	60 sec	8	4
Biceps		Dumbbell Alternate Bicep Curl	60 sec	8	4
Triceps		Cable One Arm Tricep Extension	60 sec	8	4
Biceps		Dumbbell Preacher Curl	60 sec	8	4
Triceps		EZ Bar Decline Close Grip Skull Crusher	60 sec	8	4
Biceps		Dumbbell Seated Bicep Curl	60 sec	8	4
Triceps		Kneeling Cable Triceps Extension	60 sec	8	4
Biceps		EZ Bar Close Grip Curl	60 sec	8	4
Triceps		Triceps Pushdown - Rope	60 sec	8	4
Biceps		Hammer Curls	60 sec	8	4
Triceps		Triceps Pushdown V-Bar	60 sec	8	4
Biceps		Overhead Cable Curl	60 sec	8	4
Biceps		Standing Biceps Cable Curl	60 sec	8	4
Forearms		Palms-Down Barbell Wrist Curl Over A Bench	60 sec	8	4
Forearms		Palms-Up Barbell Wrist Curl Over A Bench	60 sec	8	4
Forearms		Wrist Roller	60 sec	8	4
Triceps		Dumbbell Standing Triceps Extension	60 sec	8	4
Biceps		EZ-Bar Curl	60 sec	8	3

Sunday

legs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Upper Legs		Smith Machine Squat	60 sec	8	3
Upper Legs		Thigh Adductor	60 sec	8	3
Upper Legs		Thigh Abductor	60 sec	8	3
Upper Legs		Leg Extensions	60 sec	8	3
Lower Legs		Calf Press On Leg Press Machine	60 sec	8	3
Lower Legs		Donkey Calf Raises	60 sec	8	3
Upper Legs		Seated Leg Curl	60 sec	8	3
Upper Legs		Barbell Full Squat	60 sec	8	3
Upper Legs		Sumo Deadlift	60 sec	8	3

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