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omar

Shared By : omarfx

Information

Frequency : 4 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Advanced
Downloads / Views : 1 / 94

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

Chest

 Barbell Bench Press 60 sec 10 4 Progress Chart

Chest

 Dumbbell Incline Bench Press 60 sec 8 3 Progress Chart

Chest

 Barbell Incline Bench Press 60 sec 8 3 Progress Chart

Chest

 Barbell Decline Bench Press 60 sec 8 3 Progress Chart

Chest

 Dumbbell Fly 60 sec 10 2 Progress Chart

Chest

 Bent Arm Dumbbell Pullover 60 sec 8 2 Progress Chart

Triceps

 Cable Triceps Pushdown 60 sec 10 4 Progress Chart

Triceps

 Dip 60 sec 10 3 Progress Chart

Triceps

 Bench Dip 60 sec 8 3 Progress Chart
Tuesday Back and Biceps
Muscle Exercise Name Timer Reps Sets Track

Back

 Chin-Up 60 sec 8 2 Progress Chart

Back

 One-Arm Dumbell Row 60 sec 8 3 Progress Chart

Back

 Cable Seated Row 60 sec 8 2 Progress Chart

Back

 Barbell Bent Over Row 60 sec 8 2 Progress Chart

Back

 Wide-Grip Lat Pulldown 60 sec 10 3 Progress Chart

Biceps

 Barbell Curl 60 sec 8 3 Progress Chart

Biceps

 EZ Bar Close Grip Curl 60 sec 8 3 Progress Chart

Biceps

 Incline Dumbbell Curl 60 sec 12 2 Progress Chart

Biceps

 Dumbbell Concentration Curls 60 sec 10 2 Progress Chart
Thursday Shoulders and Forearms
Muscle Exercise Name Timer Reps Sets Track

Shoulders

 Smith Machine Overhead Shoulder Press 60 sec 10 3 Progress Chart

Shoulders

 Dumbbell Arnold Press 60 sec 8 3 Progress Chart

Shoulders

 Dumbbell Bent Over Delt Raise 60 sec 10 3 Progress Chart

Shoulders

 Standing Military Press 60 sec 10 4 Progress Chart

Shoulders

 Dumbbell Lateral Raise 60 sec 10 2 Progress Chart

Shoulders

 Dumbbell Shoulder Shrug 60 sec 10 2 Progress Chart

Shoulders

 Barbell Up Right Row 60 sec 10 2 Progress Chart

Forearms

 Barbell Behind The Back Wrist Curl 60 sec 10 4 Progress Chart

Forearms

 Seated Palm-Up Barbell Wrist Curl 60 sec 10 4 Progress Chart
Friday legs
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

 Barbell Squat 60 sec 10 5 Progress Chart

Upper Legs

 Leg Extensions 60 sec 12 3 Progress Chart

Upper Legs

 Seated Leg Curl 60 sec 12 3 Progress Chart

Lower Legs

 Seated Calf Raise 60 sec 12 4 Progress Chart
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