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Pain Train

Shared By : kasey.fowler

Information

Frequency : 4 days / week
Day Type : Numerical
Type : Bulking
Difficulty : Advanced
Downloads / Views : 1 / 118

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Description
 
Day 1 Chest & Back
Muscle Exercise Name Timer Reps Sets Track

Chest

 Barbell Bench Press 60 sec 8 6 Progress Chart

Chest

 Barbell Incline Bench Press 60 sec 8 3 Progress Chart

Chest

 Dumbbell Decline Bench Press 60 sec 8 3 Progress Chart

Back

 Cable Seated Row 60 sec 8 3 Progress Chart

Back

 Chin-Up 60 sec 8 3 Progress Chart

Back

 One-Arm Dumbell Row 60 sec 8 3 Progress Chart
Day 2 Bicepts & Tricepts
Muscle Exercise Name Timer Reps Sets Track

Biceps

 Preacher Curl 60 sec 8 3 Progress Chart

Biceps

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

Triceps

 Dumbbell Lying Triceps Extension 60 sec 8 3 Progress Chart

Triceps

 Triceps Pushdown - Rope 60 sec 8 3 Progress Chart

Triceps

 Dip 60 sec 8 3 Progress Chart

Forearms

 Reverse Barbell Preacher Curls 60 sec 8 3 Progress Chart

Biceps

 Standing Mixxed Curls 60 sec 8 3 Progress Chart
Day 3 Abs
Muscle Exercise Name Timer Reps Sets Track

Abs

 Cable Crunch 60 sec 12 4 Progress Chart

Abs

 Side Bend 60 sec 12 4 Progress Chart

Abs

 Hanging Leg Raise 60 sec 12 4 Progress Chart
Day 4 Shoulders & Legs
Muscle Exercise Name Timer Reps Sets Track

Shoulders

 Standing Military Press 60 sec 8 3 Progress Chart

Shoulders

 One Arm Side Lateral 60 sec 8 3 Progress Chart

Upper Legs

 Lying Leg Curls 60 sec 8 3 Progress Chart

Upper Legs

 Leg Extensions 60 sec 8 3 Progress Chart

Lower Legs

 Seated Calf Raise 60 sec 8 3 Progress Chart
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