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Week 04 (Hyper-Adaptive)

Shared By : ttropicals

Information

Frequency : 6 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Advanced
Downloads / Views : 0 / 104

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Description

60 sec. between sets, 180 sec. between exercises.
Diet:
High Protein (4 serv. a day, 36g per serv.) morn., lunch, post (30-45 min after), before bed.
 
Monday Shoulders
Muscle Exercise Name Timer Reps Sets Track

Shoulders

 Front Incline Dumbbell Raise 60 sec 12,10,8 3 Progress Chart

Shoulders

 Dumbbell Shoulder Press 60 sec 12,10,8 3 Progress Chart

Shoulders

 One Arm Side Lateral 60 sec 12,10,8 3 Progress Chart

Back

 Lying T-Bar Row 60 sec 12,10,8 3 Progress Chart

Shoulders

 Dumbbell Shoulder Shrug 60 sec 12,10,8 3 Progress Chart

Shoulders

 Standing Barbell Press Behind The Neck 60 sec 12,10,8 3 Progress Chart
Tuesday Arms
Muscle Exercise Name Timer Reps Sets Track

Biceps

 Hammer Curls with Rope 60 sec 12,10,8 3 Progress Chart

Triceps

 Dip 60 sec 12,10,8 3 Progress Chart

Biceps

 Cable Standing One Arm Bicep Curl 60 sec 12,10,8 3 Progress Chart

Triceps

 Cable One Arm Tricep Extension 60 sec 12,10,8 3 Progress Chart

Biceps

 Standing Biceps Cable Curl 60 sec 12,10,8 3 Progress Chart

Triceps

 Cable Triceps Pushdown 60 sec 12,10,8 3 Progress Chart
Tuesday PM Cardio (HIIT) & Core
Muscle Exercise Name Timer Reps Sets Track

Cardio

 Elliptical Training 60 min N/A N/A Progress Chart
Wednesday Legs
Muscle Exercise Name Timer Reps Sets Track

Cardio

 Indoor Cycling 60 min N/A N/A Progress Chart

Upper Legs

 Smith Machine Squat 60 sec 12,10,8 3 Progress Chart

Upper Legs

 Smith Machine Hack Squat 60 sec 12,10,8 3 Progress Chart

Upper Legs

 Thigh Abductor 60 sec 12,10,8 3 Progress Chart

Upper Legs

 Thigh Adductor 60 sec 12,10,8 3 Progress Chart

Lower Legs

 Donkey Calf Raises 60 sec 12,10,8 3 Progress Chart

Cardio

 Walking 60 min N/A N/A Progress Chart
Thursday Back
Muscle Exercise Name Timer Reps Sets Track

Back

 Assisted Wide-Arm Chin-Up (#18) 60 sec 12,10,8 3 Progress Chart

Back

 Underhand Pull down 60 sec 12,10,8 3 Progress Chart

Back

 Wide-Grip Lat Pulldown 60 sec 12,10,8 3 Progress Chart

Back

 Jockey Row (#36) 60 sec 12,10,8 3 Progress Chart

Back

 Bent Arm Barbell Pullover 60 sec 12,10,8 3 Progress Chart

Back

 Superman 60 sec N/A 3 Progress Chart
Thursday PM Cardio (HIIT) & Core
Muscle Exercise Name Timer Reps Sets Track

Cardio

 Stationary Bike 60 min N/A N/A Progress Chart
Friday Chest
Muscle Exercise Name Timer Reps Sets Track

Chest

 Barbell Bench Press 60 sec 12,10,8 3 Progress Chart

Chest

 Dumbbell Bench Press 60 sec 12,10,8 3 Progress Chart

Chest

 Machine Fly 60 sec 12,10,8 3 Progress Chart

Chest

 Bench Press Machine 60 sec 12,10,8 3 Progress Chart

Chest

 Iso-Lateral Machine Incline Press (#56) 60 sec 12,10,8 3 Progress Chart

Triceps

 Dip 60 sec 12,10,8 3 Progress Chart
Saturday OPT: Sauna
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