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Phase 2 Build muscle mass


Shared By : holley3020

Information

Frequency : 3 days / week
Day Type : Day of the Week
Type : General Fitness
Difficulty : Beginner
Downloads / Views : 2 / 113

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Description

2 month phase Build muscle mass Heavy Weight Low Rep
 
Monday Chest, Back, Traps
Muscle Exercise Name Timer Reps Sets Track

Chest

 Barbell Bench Press 60 sec 8 3 Progress Chart

Chest

 Dumbbell Incline Bench Press 60 sec 8 3 Progress Chart

Chest

 Dumbbell Decline Bench Press 60 sec 8 3 Progress Chart

Back

 Wide-Grip Lat Pulldown 60 sec 8 3 Progress Chart

Shoulders

 Dumbbell Shoulder Shrug 60 sec 8 3 Progress Chart

Back

 Cable Seated Row 60 sec 8 3 Progress Chart
Wednesday Triceps, Biceps, Shoulders
Muscle Exercise Name Timer Reps Sets Track

Triceps

 Cable Standing Triceps Extension 60 sec 8 3 Progress Chart

Biceps

 Barbell Curl 60 sec 8 3 Progress Chart

Triceps

 Lying Close-Grip Barbell Triceps Press To Chin 60 sec 8 3 Progress Chart

Shoulders

 Barbell Shoulder Press 60 sec 8 3 Progress Chart

Shoulders

 Dumbbell Lateral Raise 60 sec 8 3 Progress Chart

Shoulders

 Cable Up Right Row 60 sec 8 3 Progress Chart

Triceps

 Dip 60 sec 8 3 Progress Chart

Biceps

 Drag Curl 60 sec 8 3 Progress Chart
Friday Lower Body, Forearms, Abs
Muscle Exercise Name Timer Reps Sets Track

Lower Legs

 Standing Calf Raises 60 sec 8 3 Progress Chart

Upper Legs

 Leg Extensions 60 sec 8 3 Progress Chart

Abs

 Ab Crunch Machine 60 sec 8 3 Progress Chart

Abs

 Cable Crunch 60 sec 8 3 Progress Chart

Abs

 Bent Knee Hip Raise 60 sec 50 1 Progress Chart

Forearms

 Reverse Barbell Curl 60 sec 8 3 Progress Chart

Upper Legs

 Leg Press 60 sec 8 3 Progress Chart
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