Rafael's Routine | Jefit - Best Android and iPhone Workout, Fitness, Exercise, Bodybuilding App | Workout Routine Database

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Rafael's Routine

Shared By : nedy_ls

Information

Frequency : 3 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Beginner
Downloads / Views : 0 / 131

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Description

Monday

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Barbell Bench Press	30 sec	10	3
Chest		Barbell Incline Bench Press	30 sec	10	3
Chest		Machine Fly	30 sec	10	3
Triceps		Bench Dip	30 sec	10	3
Triceps		Reverse Grip Triceps Pushdown	30 sec	10	3
Triceps		Cable Triceps Pushdown	30 sec	10	3
Shoulders		Barbell Rear Delt Row	30 sec	10	3
Shoulders		Front Two Dumbbell Raise	30 sec	10	3
Shoulders		Dumbbell Lateral Raise	30 sec	10	3

Tuesday

Muscle	Exercise Name		Timer	Reps	Sets	Track
Back		Wide-Grip Lat Pulldown	30 sec	10	3
Back		Close-Grip Front Lat Pulldown	30 sec	10	3
Back		Wide-Grip Pulldown Behind The Neck	30 sec	10	3
Biceps		Barbell Curl	30 sec	10	3
Biceps		Alternate Hammer Curl	30 sec	10	3
Biceps		Dumbbell Preacher Curl	30 sec	10	3
Shoulders		Barbell Up Right Row	30 sec	10	3
Shoulders		Dumbbell Shoulder Shrug	30 sec	10	3

Wednesday

Muscle	Exercise Name		Timer	Reps	Sets	Track
Upper Legs		Narrow Stance Leg Press	30 sec	10	3
Upper Legs		Leg Extensions	30 sec	10	3
Upper Legs		Lying Leg Curls	30 sec	10	3
Upper Legs		Narrow Stance Hack Squat	30 sec	10	3
Lower Legs		Seated Calf Raise	30 sec	10	3
Lower Legs		Calf Press On Leg Press Machine	30 sec	10	3
Upper Legs		Smith Machine Squat	30 sec	10	3
Upper Legs		Thigh Abductor	30 sec	10	3
Upper Legs		Thigh Adductor	30 sec	10	3

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