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

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Brandon Bulking

Shared By : casey vento

Information

Frequency : 4 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Beginner
Downloads / Views : 2 / 98

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Description

Monday

All Legs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Upper Legs		Leg Press	60 sec	6	4
Upper Legs		Leg Extensions	60 sec	8	3
Upper Legs		Dumbbell Lunges	60 sec	121086	4
Upper Legs		Seated Leg Curl	60 sec	8	4
Upper Legs		Lying Leg Curls	60 sec	6	3
Lower Legs		Standing Dumbbell Calf Raise	60 sec	14	5
Lower Legs		Standing Barbell Calf Raise	60 sec	12	6
Cardio		Stationary Bike	60 min	N/A	N/A

Tuesday

Chest Back Abs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Dumbbell Decline Bench Press	60 sec	6	3
Chest		Barbell Incline Bench Press	60 sec	8	4
Chest		Dumbbell Incline Fly	60 sec	8	4
Chest		Close Push up	60 sec	10	3
Back		Cable Seated Row	60 sec	8	4
Back		One-Arm Dumbell Row	60 sec	5	5
Back		Pullups	60 sec	3	4
Back		Wide-Grip Lat Pulldown	60 sec	6	5
Abs		Leg Hangers	60 sec	60	2
Abs		Air Bike	60 sec	60	3
Abs		Leg Raise	60 sec	35	2
Abs		Decline Crunch	60 sec	25	3
Abs		Plank	60 sec	45	2

Wednesday

Legs Cardio

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Running	60 min	N/A	N/A
Upper Legs		Sit Squat	60 sec	15	5
Upper Legs		Walking Lunges	60 sec	20	3
Lower Legs		Calf Raises	60 sec	30	6

Thursday

Shoulders Traps Forearms

Muscle	Exercise Name		Timer	Reps	Sets	Track
Shoulders		Dumbbell Front Raise	60 sec	6	4
Shoulders		Dumbbell Lateral Raise	60 sec	6	4
Shoulders		Barbell Shoulder Press	60 sec	6810	3
Shoulders		Barbell Up Right Row	60 sec	8	4
Shoulders		Barbell Shrug	60 sec	12	3
Shoulders		Cable Shrug	60 sec	14	3
Shoulders		Dumbbell Shoulder Shrug	60 sec	13	3
Forearms		Cable Wrist Curl	60 sec	15	4
Forearms		Cable Reverse Wrist Curl	60 sec	15	4
Cardio		Stationary Bike	60 min	N/A	N/A

Friday

Biceps Triceps Abs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Biceps		Barbell Curl	60 sec	8	3
Biceps		Dumbbell Bicep Curl	60 sec	8	4
Biceps		EZ Bar Close Grip Curl	60 sec	6	3
Triceps		JM Press	60 sec	6810	4
Triceps		Seated Triceps Press	60 sec	8	3
Triceps		Bench Dip	60 sec	12	4
Abs		Toe Touchers	60 sec	8	3
Abs		Leg Pull-In	60 sec	8	3
Abs		Seated Leg Tucks	60 sec	8	3
Abs		Plank	60 sec	8	3
Abs		Oblique Crunches	60 sec	8	3
Cardio		Running	60 min	N/A	N/A

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