Mamont Routines

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Mamont Routines

Shared By : Semen

Information

Frequency : 3 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Beginner
Downloads / Views : 3 / 125

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Description

Mamont Routines

Monday

Грудь, бицепс, трицепс, пресс

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Barbell Bench Press	120 sec	6	3
Chest		Barbell Incline Bench Press	120 sec	6	3
Triceps		Barbell Lying Triceps Extension	60 sec	6	3
Chest		Machine Fly	60 sec	6	3
Triceps		Dip	60 sec	8	3
Triceps		Triceps Pushdown - Rope	60 sec	8	3
Biceps		Alternate Incline Dumbbell Curl	60 sec	8	3
Biceps		EZ Bar Close Grip Curl	60 sec	8	3
Triceps		Cable Triceps Pushdown	60 sec	8	3
Chest		Barbell Decline Bench Press	60 sec	8	3
Chest		Dumbbell Fly	60 sec	8	3
Biceps		Alternate Incline Dumbbell Curl	60 sec	8	3
Abs		Decline Crunch	60 sec	8	3

Tuesday

Back, Biceps, and Forearm

Muscle	Exercise Name		Timer	Reps	Sets	Track
Back		Barbell Deadlift	120 sec	6	3
Back		Barbell Bent Over Row	60 sec	6	3
Back		Wide-Grip Lat Pulldown	60 sec	8	3
Biceps		Barbell Curl	60 sec	8	3
Biceps		Incline Dumbbell Curl	60 sec	8	3
Biceps		Alternate Hammer Curl	60 sec	8	3
Abs		Ab Crunch Machine	60 sec	8	3
Biceps		EZ Bar Close Grip Curl	60 sec	8	3

Friday

Shoulders and Legs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Upper Legs		Barbell Squat	120 sec	6	3
Upper Legs		Barbell Lunge	60 sec	6	3
Upper Legs		Lying Leg Curls	60 sec	8	3
Shoulders		Barbell Shoulder Press	60 sec	6	3
Shoulders		Dumbbell Shoulder Press	60 sec	8	3
Shoulders		Dumbbell Lateral Raise	60 sec	8	3
Shoulders		Barbell Shrug	60 sec	8	3
Chest		Barbell Bench Press	60 sec	8	3
Chest		Barbell Decline Bench Press	60 sec	8	3
Chest		Bench Press Machine	60 sec	8	3
Chest		Dumbbell Fly	60 sec	8	3

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