My personal Routine

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My personal Routine

Shared By : rashimoh

Information

Frequency : 6 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Intermediate
Downloads / Views : 0 / 162

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Description

This is my Routine which works for me.
Monday - Glutes and Abs
Tuesday - I play football
Wednesday - Chest and Biceps
Thursday - Shoulders and Forearms
Friday - Back And Triceps
Saturday - Cardio And Abs
Sunday - Legs

M-100s is a cardio based workout which helps increase your matabolism. Check it out on youtube for a better description. My workouts are high intensity workouts which help burn calories and increase your motabolism by lifting high compound weights and having less rest time.

Monday

Glutes And ABS

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		M-100s	60 sec	8	3
Glutes		One Knee to Chest	45 sec	15	10
Glutes		Ankle On The Knee	45 sec	15	10
Glutes		Glute Kickback	45 sec	15	10
Glutes		Knee Across The Body	45 sec	15	10
Glutes		Glute Kickback	45 sec	15	10
Cardio		Treadmill Running	30 min	N/A	N/A
Abs		Alternate Heel Touchers	45 sec	25	4
Abs		Bent Knee Hip Raise	45 sec	25	4
Abs		Crunches	45 sec	25	4
Abs		Air Bike	45 sec	25	4
Abs		Bent Press	45 sec	25	4
Abs		Cross-Body Crunch	45 sec	25	4
Abs		Seated Barbell Twist	45 sec	25	4
Abs		Plate Twist	45 sec	25	4
Abs		Side Bend	45 sec	25	4
Abs		Barbell Side Bend	45 sec	25	4

Tuesday

Rest Day

Wednesday

Chest and Biceps

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Barbell Bench Press	45 sec	8	3
Chest		Barbell Wide Grip Decline Bench Press	45 sec	8	3
Chest		Dumbbell Incline Bench Press	45 sec	8	3
Chest		Bench Press Machine	45 sec	8	3
Chest		Bent Arm Dumbbell Pullover	45 sec	8	3
Chest		Dumbbell Decline Fly	45 sec	8	3
Chest		Dumbbell Hammer Grip Incline Bench Press	45 sec	8	3
Biceps		Body Row	45 sec	8	3
Biceps		EZ-Bar Curl	45 sec	8	3
Biceps		EZ Bar Close Grip Curl	45 sec	8	3
Biceps		Cable Preacher Curl	45 sec	8	3
Biceps		Dumbbell Alternate Bicep Curl	45 sec	8	3
Biceps		Dumbbell Concentration Curls	45 sec	8	3
Biceps		Dumbbell Zottman Curl	45 sec	8	3

Thursday

Shoulders And Forearms

Muscle	Exercise Name		Timer	Reps	Sets	Track
Shoulders		Barbell Shoulder Press	45 sec	8	3
Shoulders		Barbell Shrug	45 sec	8	3
Shoulders		Barbell Shrugs Behind The Back	45 sec	8	3
Shoulders		Cable Up Right Row	45 sec	8	3
Shoulders		Dumbbell Front Raise	45 sec	8	3
Shoulders		Dumbbell One Arm Shoulder Press	45 sec	8	3
Shoulders		Front Plate Raise	45 sec	8	3
Shoulders		Machine Shoulder Press	45 sec	8	3
Forearms		Seated Palm-Up Barbell Wrist Curl	45 sec	8	3
Forearms		Seated Dumbbell Palms-Down Wrist Curl	45 sec	8	3
Forearms		Palms-Down Dumbbell Wrist Curl Over A Bench	45 sec	8	3
Forearms		Barbell Behind The Back Wrist Curl	45 sec	8	3

Friday

Back And Triceps

Muscle	Exercise Name		Timer	Reps	Sets	Track
Triceps		Bench Dip	60 sec	8	3
Back		Barbell Bent Over Row	45 sec	8	3
Back		Barbell Deadlift	45 sec	8	3
Back		Close-Grip Front Lat Pulldown	45 sec	8	3
Back		One-Arm Dumbell Row	45 sec	8	3
Back		Underhand Pull down	45 sec	8	3
Back		Wide-Grip Lat Pulldown	45 sec	8	3
Back		Wide-Grip Pulldown Behind The Neck	45 sec	8	3
Triceps		Barbell Close Grip Bench Press	45 sec	8	3
Triceps		Cable Triceps Pushdown	45 sec	8	3
Triceps		EZ Bar Incline Triceps Extension	45 sec	8	3
Triceps		EZ Bar Decline Close Grip Skull Crusher	45 sec	8	3
Triceps		EZ Bar Lying Close-Grip Triceps Extension Behind the Head	45 sec	8	3
Triceps		Triceps Pushdown - Rope	45 sec	8	3

Saturday

Cardio And Abs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		M-100s	60 sec	8	3
Abs		Crunches	45 sec	25	4
Abs		Crunches with Legs on Bench	45 sec	25	4
Abs		Janda Sit-Up	45 sec	25	4
Abs		Leg Pull-In	45 sec	25	4
Abs		Lower Back Curl	45 sec	N/A	4
Abs		Oblique Crunches	45 sec	25	4
Abs		Toe Touchers	45 sec	25	4
Cardio		Treadmill Running	0 min	N/A	N/A

Sunday

Legs and Cardio

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		M-100s	0 sec	Undefined	0
Upper Legs		90 90 Hamstring	45 sec	8	3
Upper Legs		All Fours Squad Stretch	45 sec	8	3
Upper Legs		Barbell Full Squat	45 sec	8	3
Upper Legs		Barbell Step Ups	45 sec	8	3
Upper Legs		Dumbbell Squat	45 sec	8	3
Upper Legs		Leg Extensions	45 sec	8	3
Upper Legs		Sit Squat	45 sec	8	3
Lower Legs		Rocking Standing Calf Raise	45 sec	8	3
Lower Legs		Standing Barbell Calf Raise	45 sec	8	3
Lower Legs		Seated One Leg Calf Raise	45 sec	8	3

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