Switch It Up

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Switch It Up

Shared By : jackdup

Information

Frequency : 5 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Intermediate
Downloads / Views : 0 / 98

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Description

Switching It Up Alittle

Monday

Chest & Shoulders

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Barbell Incline Bench Press	60 sec	10	3
Chest		Barbell Incline Bench Press	60 sec	10	3
Chest		Barbell Incline Bench Press	60 sec	10	3
Chest		Barbell Incline Bench Press	60 sec	8	3
Chest		Dumbbell Bench Press	60 sec	8	3
Chest		Barbell Wide Grip Bench Press	60 sec	8	3
Chest		Barbell Decline Bench Press	60 sec	8	3
Chest		Cable Incline Fly	60 sec	8	3
Chest		Cable Cross Over	60 sec	8	3
Shoulders		Calf-Machine Shoulder Shrug	60 sec	8	3
Shoulders		Cable Shrug	60 sec	8	3
Shoulders		Cable Up Right Row	60 sec	8	3
Shoulders		Push Press Behind The Neck	60 sec	8	3
Shoulders		Cable Front Raise	60 sec	8	3
Shoulders		Standing Low Pulley Deltoid Raise	60 sec	8	3
Shoulders		Dumbbell Bent Over Delt Raise	60 sec	8	3
Shoulders		Seated One-Arm Cross Cable Laterals	60 sec	8	3

Tuesday

Abs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Abs		Ab Crunch Machine	60 sec	8	3
Abs		Decline Crunch	60 sec	8	3
Abs		Barbell Side Bend	60 sec	8	3
Abs		Leg Pull-In	60 sec	8	3

Wednesday

Tricepts & Bicepts

Muscle	Exercise Name		Timer	Reps	Sets	Track
Triceps		Barbell Lying Triceps Extension	60 sec	8	3
Triceps		Triceps Pushdown V-Bar	60 sec	8	3
Triceps		Reverse Grip Triceps Pushdown	60 sec	8	3
Triceps		Standing One Arm Low-Pulley Triceps Extension	60 sec	8	3
Triceps		Tricep Dumbbell Kickback	60 sec	8	3
Triceps		Barbell Close Grip Bench Press	60 sec	8	3
Biceps		Preacher Curl	60 sec	8	3
Biceps		Dumbbell One Arm Zottman Preacher Curl	60 sec	8	3
Biceps		Barbell Curl	60 sec	8	3
Biceps		High Cable Curl	60 sec	8	3
Biceps		Overhead Cable Curl	60 sec	8	3
Biceps		Dumbbell Concentration Curls	60 sec	8	3

Thursday

Abs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Abs		Ab Crunch Machine	60 sec	10	3
Abs		Decline Crunch	60 sec	10	3
Abs		Dumbbell Side Bend	60 sec	10	3
Abs		Leg Pull-In	60 sec	10	3

Friday

Legs & Back

Muscle	Exercise Name		Timer	Reps	Sets	Track
Upper Legs		Barbell Squat	60 sec	10	3
Upper Legs		Lying Leg Curls	60 sec	10	3
Upper Legs		Leg Extensions	60 sec	10	3
Lower Legs		Standing Calf Raises	60 sec	10	3
Glutes		Hip Adduction	60 sec	10	3
Glutes		One Leg Kickback	60 sec	10	3
Back		Barbell Deadlift	60 sec	10	3
Back		Barbell Reverse Grip Bent Over Row	60 sec	10	3
Back		Cable Seated Row	60 sec	10	3
Back		V Bar Pull Down	60 sec	10	3
Back		Underhand Pull down	60 sec	10	3
Back		Close-Grip Front Lat Pulldown	60 sec	10	3
Back		Wide-Grip Lat Pulldown	60 sec	10	3

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