Week 4: Overload | Jefit - Best Android and iPhone Workout, Fitness, Exercise, Bodybuilding App | Workout Routine Database

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Week 4: Overload

Shared By : cmorack

Information

Frequency : 4 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Advanced
Downloads / Views : 1 / 143

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Description

WARNING...FAILURE EVERY SET! Borderline overtraining. Double the volume. Hit failure every set. Some men never come out alive!

Tuesday

Pull

Muscle	Exercise Name		Timer	Reps	Sets	Track
Back		Barbell Bent Over Row	120 sec	6	3
Upper Legs		Sumo Deadlift	120 sec	4	3
Shoulders		Barbell Shrug	120 sec	6	5
Back		Close-Grip Front Lat Pulldown	120 sec	6	5
Back		Wide-Grip Lat Pulldown	120 sec	6	5
Back		Cable Seated Row	120 sec	6	5
Biceps		EZ-Bar Curl	120 sec	6	5
Biceps		Hammer Curls	120 sec	6	5
Biceps		Overhead Cable Curl	120 sec	6	5

Saturday

Legs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Upper Legs		Barbell Squat	150 sec	6	8
Upper Legs		Leg Press	150 sec	6	6
Lower Legs		Calf Press On Leg Press Machine	150 sec	6	6
Glutes		Straight-Legged Deadlift	150 sec	6	5
Lower Legs		Seated Calf Raise	150 sec	6	3

Sunday

Push

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Barbell Bench Press	150 sec	10	6
Chest		Dumbbell Incline Bench Press	150 sec	10	5
Chest		Barbell Decline Bench Press	150 sec	10	4
Shoulders		Barbell Shoulder Press	150 sec	10	4
Shoulders		Dumbbell Lateral Raise	150 sec	10	5
Shoulders		Reverse Machine Fly	150 sec	10	4
Triceps		EZ Bar Incline Triceps Extension	150 sec	10	5
Triceps		Dip	150 sec	10	5
Triceps		Barbell Close Grip Bench Press	150 sec	10	4

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