Defcon

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Defcon

Shared By : pstubby25

Information

Frequency : 4 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Advanced
Downloads / Views : 11 / 136

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Description

Next level of torture

ANY	Bi and tri

Muscle	Exercise Name		Timer	Reps	Sets	Track
Biceps		Dumbbell Preacher Curl	60 sec	15	4
Triceps		Dumbbell Standing Triceps Extension	60 sec	15	4
Biceps		EZ Bar Seated Close Grip Concentration Curl	60 sec	15	4
Triceps		Dumbbell One Arm Triceps Extension	60 sec	15	4
Biceps		Overhead Cable Curl	60 sec	15	4
Triceps		Triceps Pushdown - Rope	60 sec	15	4
Biceps		Barbell Wide Grip Standing Biceps Curl	60 sec	15	4
Triceps		Dip Machine	60 sec	15	4
Biceps		Hammer Curls	60 sec	8	3
Triceps		EZ Bar Incline Triceps Extension	60 sec	8	3

ANY	Chest and back

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Barbell Decline Bench Press	60 sec	15	4
Back		Middle Back Shrug	60 sec	15	4
Chest		Dumbbell Incline Bench Press	60 sec	15	4
Back		Incline Bench Pull	60 sec	15	4
Chest		Dumbbell Fly	60 sec	15	4
Back		Back Extensions - Hyperextensions	60 sec	15	4
Chest		Cable Cross Over	60 sec	15	4
Back		Barbell Bent Over Row	60 sec	15	4
Chest		Straight Arms Dumbbell Pullover	60 sec	8	3
Back		Cable Seated Row	60 sec	15	4

ANY	Legs and traps

Muscle	Exercise Name		Timer	Reps	Sets	Track
Upper Legs		Leg Extensions	60 sec	15	4
Shoulders		Barbell Shrug	60 sec	15	4
Upper Legs		Seated Leg Curl	60 sec	15	4
Shoulders		Cable Shrug	60 sec	15	4
Lower Legs		Calf Press On Leg Press Machine	60 sec	15	4
Shoulders		Dumbbell Shoulder Shrug	60 sec	15	4
Upper Legs		Thigh Abductor	60 sec	15	4
Upper Legs		Thigh Adductor	60 sec	15	4
Lower Legs		Standing Calf Raises	60 sec	15	4
Upper Legs		Dumbbell Walking Lunges	60 sec	15	4

ANY	Shoulder and abs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Shoulders		Dumbbell Lateral Raise	60 sec	15	4
Abs		Decline Crunch	60 sec	15	4
Shoulders		Dumbbell Front Raise	60 sec	15	4
Abs		Crunches	60 sec	15	4
Shoulders		Dumbbell Arnold Press	60 sec	8	3
Abs		Ab Crunch Machine	60 sec	8	3
Shoulders		Cable Rope Rear Delt Row	60 sec	15	4
Abs		Cable Crunch	60 sec	15	4
Shoulders		Barbell Rear Delt Row	60 sec	15	4
Abs		Crunches with Legs on Bench	60 sec	15	4
Shoulders		Front Plate Raise	60 sec	15	4
Abs		Cross-Body Crunch	60 sec	8	3
Shoulders		Barbell Up Right Row	60 sec	8	3

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