Routine Database
> All Routines (16453)
- Beginner (5059)
- Intermediate (7218)
- Advanced (4176)
Gen Fitness (4912)
- Beginner (2279)
- Intermediate (1912)
- Advanced (721)
Bulking (7985)
- Beginner (1873)
- Intermediate (3714)
- Advanced (2398)
Cutting (2938)
- Beginner (795)
- Intermediate (1349)
- Advanced (794)
Sport (618)
- Beginner (112)
- Intermediate (243)
- Advanced (263)

Exercise Database
Abs(284)
Back(138)
Biceps(116)
Chest(139)
Forearm(51)
Glutes(26)
Shoulders(207)
Triceps(109)
Upper Legs(176)
Lower Legs(43)
Cardio(19)
All(1309)
Phase 1 week 3

Shared By : ao9488

Information

Frequency : 4 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Intermediate
Downloads / Views : 12 / 196

Average Rating

0

Based upon 0 vote(s)

 

Share
Description

Jim Stoppani's 12 week shortcut to size

 
Monday chest triceps calves
Muscle Exercise Name Timer Reps Sets Track

Chest

 Barbell Bench Press 60 sec 8 4 Progress Chart

Chest

 Barbell Incline Bench Press 60 sec 8 3 Progress Chart

Chest

 Dumbbell Incline Fly 60 sec 8 3 Progress Chart

Chest

 Cable Cross Over 60 sec 8 3 Progress Chart

Triceps

 Triceps Pushdown - Rope 60 sec 8 3 Progress Chart

Triceps

 Barbell Lying Triceps Extension 60 sec 8 3 Progress Chart

Lower Legs

 Standing Calf Raises 60 sec 14 3 Progress Chart

Lower Legs

 Seated Calf Raise 60 sec 14 3 Progress Chart
Tuesday back biceps abs
Muscle Exercise Name Timer Reps Sets Track

Back

 Barbell Bent Over Row 60 sec 8 4 Progress Chart

Back

 Wide-Grip Lat Pulldown 60 sec 8 3 Progress Chart

Back

 Straight Arm Push Down 60 sec 8 3 Progress Chart

Biceps

 Barbell Curl 60 sec 8 4 Progress Chart

Biceps

 Dumbbell Flexor Incline Curl 60 sec 8 3 Progress Chart

Biceps

 High Cable Curl 60 sec 8 3 Progress Chart

Abs

 Butt-Ups 60 sec 8 3 Progress Chart

Abs

 Cable Crunch 60 sec 14 3 Progress Chart

Abs

 Oblique Crunches 60 sec 14 3 Progress Chart
Wednesday shoulders traps calves
Muscle Exercise Name Timer Reps Sets Track

Shoulders

 Dumbbell Shoulder Press 60 sec 8 4 Progress Chart

Shoulders

 Dumbbell Lateral Raise 60 sec 8 3 Progress Chart

Shoulders

 Cable Front Raise 60 sec 8 3 Progress Chart

Shoulders

 Reverse Flyes 60 sec 8 3 Progress Chart

Shoulders

 Dumbbell Shoulder Shrug 60 sec 8 4 Progress Chart

Lower Legs

 Seated Calf Raise 60 sec 14 4 Progress Chart

Lower Legs

 Calf Press On Leg Press Machine 60 sec 14 4 Progress Chart
Thursday legs and abs
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

 Barbell Squat 60 sec 8 4 Progress Chart

Upper Legs

 Leg Press 60 sec 8 3 Progress Chart

Upper Legs

 Leg Extensions 60 sec 8 3 Progress Chart

Back

 Romanian Deadlift 60 sec 8 3 Progress Chart

Upper Legs

 Lying Leg Curls 60 sec 8 3 Progress Chart

Abs

 Butt-Ups 60 sec 14 3 Progress Chart

Abs

 Cable Crunch 60 sec 14 3 Progress Chart

Abs

 Russian Twist 60 sec 14 3 Progress Chart
Disclaimer
The information contained in this page was posted by user: ao9488 on behalf of herself / himself.

The information on this page is for educational purposes only. It is not intended to be a substitute for informed medical advice or care.

In no event shall we (Jefit Inc.) be liable for damages of any kind arising from the use of this page, including but not limited to, direct, indirect, incidental, punitive or consequential damages. If you believe the content of this post infringe your copyrights, please contact us at infojefit.com.
IP/DMCA Notifications