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

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Heavy

Shared By : Emhamlin2

Information

Frequency : 5 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Intermediate
Downloads / Views : 0 / 89

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Description

Monday

Triceps, Biceps, Forearms, Abs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Triceps		Barbell Lying Triceps Extension	60 sec	8	3
Triceps		Dumbbell Standing Triceps Extension	60 sec	8	3
Triceps		Barbell Close Grip Bench Press	60 sec	8	3
Biceps		Alternate Hammer Curl	60 sec	8	3
Biceps		Dumbbell Alternate Bicep Curl	60 sec	8	3
Biceps		EZ-Bar Curl	60 sec	8	3
Forearms		Dumbbell Lying Supination	60 sec	8	3
Forearms		Palms-Up Barbell Wrist Curl Over A Bench	60 sec	8	3
Forearms		Wrist Roller	60 sec	8	3
Abs		Ab Rollout on Knees	60 sec	8	3
Abs		Seated Flat Bench Leg Pull-In	60 sec	8	3
Abs		Sit Up	60 sec	8	3

Tuesday

Quadriceps, Hamstrings, Glutes

Muscle	Exercise Name		Timer	Reps	Sets	Track
Upper Legs		Clean Deadlift	60 sec	8	3
Upper Legs		Dumbbell Rear Lunge	60 sec	8	3
Upper Legs		Barbell Squat	60 sec	8	3
Upper Legs		Barbell Front Squat	60 sec	8	3
Upper Legs		Pile Squat	60 sec	8	3
Upper Legs		Dumbbell Lunges	60 sec	8	3
Glutes		Glute Kickback	60 sec	8	3
Glutes		Barbell Glute Bridge	60 sec	8	3
Glutes		One Knee to Chest	60 sec	8	3

Wednesday

Chest, Shoulders, Obliques

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Dumbbell Bench Press	60 sec	8	3
Chest		Barbell Bench Press	60 sec	8	3
Chest		Push Up	60 sec	8	3
Shoulders		Barbell Rear Delt Row	60 sec	8	3
Shoulders		Barbell Shrug	60 sec	8	3
Shoulders		Barbell Shoulder Press	60 sec	8	3
Abs		Dumbbell Side Bend	60 sec	8	3
Abs		Russian Twist	60 sec	8	3
Abs		Seated Flat Bench Leg Pull-In	60 sec	8	3

Thursday

Calves, Lower Back, Quadriceps, Abs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Lower Legs		Rocking Standing Calf Raise	60 sec	8	3
Lower Legs		Standing Dumbbell Calf Raise	60 sec	8	3
Lower Legs		Barbell Seated Calf Raise	60 sec	8	3
Back		Barbell Deadlift	60 sec	8	3
Back		Barbell Good Morning	60 sec	8	3
Back		Hyperextensions With No Hyperextension Bench	60 sec	8	3
Upper Legs		Barbell Squat	60 sec	8	3
Upper Legs		Barbell Lunge	60 sec	8	3
Upper Legs		Barbell Front Squat	60 sec	8	3
Abs		Ab Rollout on Knees	60 sec	8	3
Abs		Flat Bench Leg Pull-in	60 sec	8	3
Abs		Sit Up	60 sec	8	3

Friday

Upper Back, Triceps, Biceps, Traps

Muscle	Exercise Name		Timer	Reps	Sets	Track
Back		Bent Over Two-Dumbbell Row	60 sec	8	3
Back		Pullups	60 sec	8	3
Back		One-Arm Dumbell Row	60 sec	8	3
Triceps		Barbell Close Grip Bench Press	60 sec	8	3
Triceps		Dumbbell Lying Triceps Extension	60 sec	8	3
Triceps		EZ Bar Triceps Extension	60 sec	8	3
Biceps		Alternate Hammer Curl	60 sec	8	3
Biceps		EZ-Bar Curl	60 sec	8	3
Biceps		Dumbbell Bicep Curl	60 sec	8	3
Shoulders		Barbell Shrug	60 sec	8	3
Shoulders		Barbell Up Right Row	60 sec	8	3
Shoulders		Dumbbell Shoulder Shrug	60 sec	8	3

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