MAX-OT: Cycle 2 | Jefit - Best Android and iPhone Workout, Fitness, Exercise, Bodybuilding App | Workout Routine Database

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MAX-OT: Cycle 2

Shared By : Philippe58

Information

Frequency : 4 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Advanced
Downloads / Views : 1 / 153

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Description

Monday

Arms

Muscle	Exercise Name		Timer	Reps	Sets	Track
Biceps		Dumbbell Alternate Bicep Curl	180 sec	6	2
Biceps		Dumbbell Concentration Curls	180 sec	6	2
Biceps		Incline Dumbbell Curl	180 sec	6	1
Triceps		Tricep Dumbbell Kickback	180 sec	6	2
Triceps		Dumbbell Standing Triceps Extension	180 sec	6	2
Triceps		Reverse Grip Triceps Pushdown	180 sec	6	1
Forearms		Palms-Down Barbell Wrist Curl Over A Bench	180 sec	6	2
Forearms		Palms-Up Barbell Wrist Curl Over A Bench	180 sec	6	2

Tuesday

Legs & Abs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Upper Legs		Barbell Hack Squat	180 sec	8	3
Upper Legs		Dumbbell Lunges	180 sec	8	2
Upper Legs		Seated Leg Curl	180 sec	8	3
Lower Legs		Calf Press On Leg Press Machine	180 sec	20	2
Lower Legs		Standing Barbell Calf Raise	180 sec	20	3
Abs		Sit Up	180 sec	12	2
Abs		Hanging Leg Raise	180 sec	12	2

Thursday

Chest & Shoulders front

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Barbell Bench Press	180 sec	6	3
Chest		Dumbbell Decline Bench Press	180 sec	6	3
Chest		Dumbbell Incline Fly	180 sec	6	3
Shoulders		Dumbbell Arnold Press	180 sec	6	3

Friday

Back, Traps & Shoulders back

Muscle	Exercise Name		Timer	Reps	Sets	Track
Back		Barbell Deadlift	180 sec	8	3
Back		Wide-Grip Lat Pulldown	180 sec	8	3
Back		T Bar Row	180 sec	8	3
Back		Wide grip machine rows	180 sec	8	3
Shoulders		Dumbbell Lateral Raise	180 sec	8	2
Shoulders		Bent Over Low Pulley Side Lateral	180 sec	8	2
Shoulders		Barbell Shrug	180 sec	12	2
Back		Cable Rope Facepulls	180 sec	12	2

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