TWICE/WEEK PER MUSCLE GROUP | Jefit - Best Android and iPhone Workout, Fitness, Exercise, Bodybuilding App | Workout Routine Database

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TWICE/WEEK PER MUSCLE GROUP

Shared By : nchatz79

Information

Frequency : 5 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Intermediate
Downloads / Views : 1 / 162

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Description

sets: 8 for large, 5 for medium, 3 for small muscle groups

Monday

Back & Triceps

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Indoor Cycling	60 min	N/A	N/A
Back		Wide-Grip Lat Pulldown	60 sec	8	3
Back		Seated row machine	60 sec	8	2
Back		Cable Seated Row	60 sec	8	3
Triceps		Triceps Pushdown V-Bar	60 sec	8	3
Triceps		Dumbbell Standing One Arm Triceps Extension	60 sec	8	2
Abs		Ab Crunch Machine	30 sec	20	4
Abs		Flat Bench Lying Leg Raise	30 sec	15	3
Abs		Oblique at low back incline	30 sec	12	3
Back		Back Extensions - Hyperextensions	60 sec	8	3

Tuesday

Chest & Biceps

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Bench Press Machine	60 sec	8	2
Chest		Machine Incline Chest Press	60 sec	8	2
Chest		Bent Arm Dumbbell Pullover	60 sec	8	2
Chest		Machine Fly	60 sec	8	2
Biceps		Alternate Hammer Curl	60 sec	8	3
Biceps		Dumbbell Alternate Bicep Curl	60 sec	8	2

Wednesday

Shoulders & Legs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Indoor Cycling	60 min	N/A	N/A
Shoulders		Dumbbell Front Raise	60 sec	8	2
Shoulders		Dumbbell Lateral Raise	60 sec	8	3
Shoulders		Dumbbell Shoulder Press	60 sec	8	2
Shoulders		Dumbbell Shoulder Shrug	60 sec	8	3
Upper Legs		Lying Leg Curls	45 sec	15	4
Upper Legs		Thigh Abductor	45 sec	15	4
Upper Legs		Thigh Adductor	45 sec	15	4
Glutes		One Leg Kickback	45 sec	15	3
Lower Legs		Standing Calf Raises	45 sec	15	4
Upper Legs		Leg Extensions	45 sec	15	4
Abs		Decline Crunch	30 sec	20	4
Abs		Hanging Leg Raise	60 sec	10	3
Abs		Decline Oblique Crunch	30 sec	10	3

Friday

Chest & Arm

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Indoor Cycling	60 min	N/A	N/A
Chest		Dumbbell Bench Press	60 sec	8	2
Chest		Dumbbell Incline Bench Press	60 sec	8	2
Chest		Dumbbell Fly	60 sec	8	2
Chest		Dumbbell Incline Fly	60 sec	8	2
Biceps		Dumbbell Concentration Curls	60 sec	8	2
Biceps		EZ Bar Close Grip Curl	60 sec	8	2
Triceps		Dumbbell Lying Supine Two Arm Triceps Extension	60 sec	8	3
Triceps		Triceps Pushdown - Rope	60 sec	8	2
Abs		Decline Crunch	15 sec	20	4
Abs		Dumbbell Side Bend	30 sec	8	3
Abs		Scissor Kick	30 sec	15	3

Saturday

Back & Shoulder

Muscle	Exercise Name		Timer	Reps	Sets	Track
Back		Pullups	60 sec	8	2
Back		Inverted row smith	60 sec	8	3
Back		One-Arm Dumbell Row	60 sec	8	2
Shoulders		Machine Shoulder Press	60 sec	8	2
Shoulders		Cable Internal Rotation	60 sec	8	3
Shoulders		Reverse Flyes	60 sec	8	3
Back		Back Extensions - Hyperextensions	30 sec	15	3

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