The road to the goal.... | Jefit - Best Android and iPhone Workout, Fitness, Exercise, Bodybuilding App | Workout Routine Database

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The road to the goal....

Shared By : Smasalss

Information

Frequency : 6 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Advanced
Downloads / Views : 5 / 146

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Description

Monday

Back/ Biceps/ Abs "1"

Muscle	Exercise Name		Timer	Reps	Sets	Track
Back		Wide-Grip Lat Pulldown	60 sec	8	3
Biceps		Cable Standing One Arm Bicep Curl	60 sec	8	3
Back		V Bar Pull Down	60 sec	8	3
Biceps		Hammer Curls	60 sec	8	3
Back		Cable Seated Row	60 sec	8	3
Biceps		Preacher Curl Machine	60 sec	8	3
Back		Back Extensions - Hyperextensions	60 sec	8	3
Forearms		Reverse Barbell Curl	60 sec	8	3
Abs		Cable Crunch	60 sec	8	3

Tuesday

Chest/ Triceps/ Obliques "2"

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Bench Press Machine	60 sec	8	3
Triceps		Triceps Pushdown V-Bar	60 sec	8	3
Chest		Cable Decline Fly	60 sec	8	3
Triceps		Cable Rope Overhead Triceps Extension	60 sec	8	3
Chest		Machine Incline Chest Press	60 sec	8	3
Triceps		Reverse Grip Triceps Pushdown	60 sec	8	3
Chest		Machine Fly	60 sec	8	3
Abs		Oblique Crunches	60 sec	8	3
Triceps		Dip Machine	60 sec	8	3

Wednesday

Shoulders/ Forearms/ Abs "3"

Muscle	Exercise Name		Timer	Reps	Sets	Track
Shoulders		Machine Lateral Raise	60 sec	8	3
Shoulders		Machine Shoulder Press	60 sec	8	3
Shoulders		Barbell Up Right Row	60 sec	8	3
Shoulders		Barbell Front Raise	60 sec	8	3
Shoulders		Reverse Flyes	60 sec	8	3
Shoulders		Machine Shrugs	60 sec	8	3
Forearms		Cable Wrist Curl	60 sec	8	3
Forearms		Barbell Behind The Back Wrist Curl	60 sec	8	3
Abs		Ab Crunch Machine	60 sec	8	3
Shoulders		Cable Shoulder Press	60 sec	8	3

Thursday

Back/ Biceps/ Abs "1"

Muscle	Exercise Name		Timer	Reps	Sets	Track
Back		Wide-Grip Lat Pulldown	60 sec	8	3
Biceps		Cable Standing One Arm Bicep Curl	60 sec	8	3
Back		V Bar Pull Down	60 sec	8	3
Biceps		Hammer Curls	60 sec	8	3
Back		Cable Seated Row	60 sec	8	3
Biceps		Preacher Curl Machine	60 sec	8	3
Back		Back Extensions - Hyperextensions	60 sec	8	3
Forearms		Reverse Barbell Curl	60 sec	8	3
Abs		Cable Crunch	60 sec	8	3

Friday

Chest/ Triceps/ Obliques "2"

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Bench Press Machine	60 sec	8	3
Triceps		Triceps Pushdown V-Bar	60 sec	8	3
Chest		Cable Decline Fly	60 sec	8	3
Triceps		Cable Rope Overhead Triceps Extension	60 sec	8	3
Chest		Machine Incline Chest Press	60 sec	8	3
Triceps		Reverse Grip Triceps Pushdown	60 sec	8	3
Chest		Machine Fly	60 sec	8	3
Abs		Oblique Crunches	60 sec	8	3
Triceps		Dip Machine	60 sec	8	3

Saturday

Shoulders / Forearms/ Abs/ "3"

Muscle	Exercise Name		Timer	Reps	Sets	Track
Shoulders		Machine Lateral Raise	60 sec	8	3
Shoulders		Machine Shoulder Press	60 sec	8	3
Shoulders		Barbell Up Right Row	60 sec	8	3
Shoulders		Barbell Front Raise	60 sec	8	3
Shoulders		Reverse Flyes	60 sec	8	3
Shoulders		Machine Shrugs	60 sec	8	3
Forearms		Cable Wrist Curl	60 sec	8	3
Forearms		Barbell Behind The Back Wrist Curl	60 sec	8	3
Shoulders		Cable Shoulder Press	60 sec	8	3

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