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I workoutttt

Shared By : psyccc

Information

Frequency : 4 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Beginner
Downloads / Views : 3 / 88

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Description
 
Monday Chest and Bis
Muscle Exercise Name Timer Reps Sets Track

Chest

 Dumbbell Bench Press 60 sec 12 4 Progress Chart

Chest

 Dumbbell Incline Bench Press 60 sec 12 4 Progress Chart

Chest

 Cable Cross Over 60 sec 15 4 Progress Chart

Biceps

 Dumbbell Bicep Curl 60 sec 10 4 Progress Chart

Biceps

 Dumbbell Preacher Hammer Curl 60 sec 12 4 Progress Chart

Biceps

 Preacher Curl Machine 60 sec 12 4 Progress Chart
Tuesday Back and Tris
Muscle Exercise Name Timer Reps Sets Track

Back

 Back Extensions - Hyperextensions 60 sec 15 3 Progress Chart

Back

 Wide-Grip Pulldown Behind The Neck 60 sec 12 4 Progress Chart

Back

 Cable Seated Row 60 sec 12 4 Progress Chart

Triceps

 EZ Bar Decline Close Grip Skull Crusher 60 sec 12 4 Progress Chart

Triceps

 Cable Triceps Pushdown 60 sec 12 4 Progress Chart

Triceps

 Dip 60 sec 8 4 Progress Chart
Wednesday Legs and Abs
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

 Leg Press 120 sec 8 3 Progress Chart

Upper Legs

 Narrow Stance Hack Squat 120 sec 8 3 Progress Chart

Lower Legs

 Seated Calf Raise 120 sec 8 3 Progress Chart

Lower Legs

 Standing Calf Raises 120 sec 8 3 Progress Chart

Abs

 Ab Crunch Machine 120 sec 8 4 Progress Chart

Abs

 Hanging Leg Raise 60 sec 8 3 Progress Chart
Friday Shoulders
Muscle Exercise Name Timer Reps Sets Track

Shoulders

 Dumbbell Lateral Raise 60 sec 8 3 Progress Chart

Shoulders

 Dumbbell Shoulder Press 60 sec 12 4 Progress Chart

Shoulders

 Dumbbell Up Right Row 60 sec 8 3 Progress Chart
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