beach bod | Jefit - Best Android and iPhone Workout, Fitness, Exercise, Bodybuilding App | Workout Routine Database

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beach bod

Shared By : blacklightningstrike

Information

Frequency : 3 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Intermediate
Downloads / Views : 0 / 99

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Description

ANY

day 1

Muscle	Exercise Name		Timer	Reps	Sets	Track
Upper Legs		Barbell Squat	60 sec	4	4
Chest		Barbell Bench Press	60 sec	4	4
Back		Barbell Bent Over Row	60 sec	4	4
Shoulders		Dumbbell Shoulder Shrug	60 sec	4	4
Lower Legs		Standing Barbell Calf Raise	60 sec	4	4

ANY	day 1 part 3

Muscle	Exercise Name		Timer	Reps	Sets	Track
Upper Legs		Barbell Squat	60 sec	6	6
Chest		Barbell Bench Press	60 sec	6	6
Back		Barbell Bent Over Row	60 sec	6	6
Shoulders		Dumbbell Lateral Raise	60 sec	15	3
Lower Legs		Standing Barbell Calf Raise	60 sec	15	3

ANY	day 1 pt 2

Muscle	Exercise Name		Timer	Reps	Sets	Track
Upper Legs		Barbell Squat	60 sec	5	5
Back		Barbell Deadlift	60 sec	5	5
Biceps		Barbell Curl	60 sec	5	5
Shoulders		Barbell Shrug	60 sec	30	3
Lower Legs		Standing Barbell Calf Raise	60 sec	30	3

ANY

day 2

ANY	day 2 part 3

Muscle	Exercise Name		Timer	Reps	Sets	Track
Upper Legs		Dumbbell Lunges	60 sec	8	4
Back		Barbell Deadlift	60 sec	8	4
Triceps		Dip	60 sec	8	4
Back		Pullups	60 sec	8	4

ANY	day 2 pt 2

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Barbell Bench Press	60 sec	5	5
Back		Barbell Bent Over Row	60 sec	5	5
Shoulders		Dumbbell Shoulder Press	60 sec	5	5
Abs		Exercise Ball Crunch	60 sec	30	3

ANY

day 3

Muscle	Exercise Name		Timer	Reps	Sets	Track
Upper Legs		Clean Deadlift	60 sec	4	4
Shoulders		Dumbbell Shoulder Press	60 sec	4	4
Back		Pullups	60 sec	6	4
Shoulders		Barbell Shrug	60 sec	20	2
Lower Legs		Standing Calf Raises	60 sec	20	2

ANY	day 3 part 3

Muscle	Exercise Name		Timer	Reps	Sets	Track
Back		Barbell Deadlift	60 sec	6	6
Shoulders		Dumbbell Shoulder Press	60 sec	6	6
Back		Wide-Grip Rear Pull-Up	60 sec	6	6
Shoulders		Barbell Shrug	60 sec	15	3
Lower Legs		Standing Barbell Calf Raise	60 sec	15	3

ANY	day 3 pt 2

Muscle	Exercise Name		Timer	Reps	Sets	Track
Back		Barbell Deadlift	60 sec	5	5
Upper Legs		Dumbbell Lunges	60 sec	5	5
Triceps		Barbell Close Grip Bench Press	60 sec	5	5
Shoulders		Barbell Shrug	60 sec	30	3
Lower Legs		Standing Barbell Calf Raise	60 sec	30	3

ANY	day 4 pt 2

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Dumbbell Incline Bench Press	60 sec	5	5
Back		Cable Seated Row	60 sec	5	5
Shoulders		Dumbbell Shoulder Press	60 sec	5	5
Abs		Exercise Ball Crunch	60 sec	30	3

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