Build and Burn

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Build and Burn

Shared By : DannyAdam

Information

Frequency : 6 days / week
Day Type : Day of the Week
Type : Cutting
Difficulty : Intermediate
Downloads / Views : 1 / 170

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Description

Monday

Phase 1 Week 1-2 Chest, Triceps, and Calves

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Dumbbell Incline Fly	60 sec	8	3
Chest		Dumbbell Incline Bench Press	60 sec	8	3
Chest		Dumbbell Fly	60 sec	8	3
Chest		Dumbbell Bench Press	60 sec	8	3
Chest		Cable Cross Over	60 sec	8	3
Triceps		Barbell Lying Triceps Extension	60 sec	8	3
Triceps		Barbell Close Grip Bench Press	60 sec	8	3
Triceps		Cable Rope Overhead Triceps Extension	60 sec	8	3
Triceps		Dip	60 sec	8	3

Monday

Phase 2 Week 3-4 Chest Tricepts Abs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Barbell Incline Bench Press	60 sec	10	3
Chest		Dumbbell Fly	60 sec	12	3
Chest		Cable Cross Over	60 sec	15	3
Chest		Machine Incline Chest Press	60 sec	15	3
Triceps		Barbell Close Grip Bench Press	60 sec	10	3
Triceps		Dumbbell Standing Triceps Extension	60 sec	10	3
Triceps		Dip	60 sec	15	3
Abs		Hanging Leg Raise	60 sec	9999	3
Abs		Cable Crunch	60 sec	15	3

Monday

Phase 3 Week 5-6 Chest, Triceps and Abs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Barbell Bench Press	60 sec	8	4
Chest		Barbell Decline Bench Press	60 sec	10	4
Chest		Cable Cross Over	60 sec	10	4
Chest		Push Up	60 sec	9999	3
Chest		Push Up On Exercise Dome	60 sec	9999	3
Triceps		Barbell Close Grip Bench Press	60 sec	8	4
Triceps		EZ Bar Lying Close-Grip Triceps Extension Behind the Head	60 sec	8	4
Triceps		Triceps Pushdown - Rope	60 sec	10	4
Triceps		Cable Rope Overhead Triceps Extension	60 sec	10	4
Triceps		Cable Triceps Pushdown	60 sec	10	4
Abs		Hanging Leg Raise	60 sec	9999	4
Abs		Decline Crunch	60 sec	9999	4
Abs		Crunches	60 sec	9999	4

Monday

Phase 4 Week 7-8 Chest, Back, Shoulders, Traps, and Abs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Barbell Bench Press	60 sec	8	4
Chest		Dumbbell Incline Bench Press	60 sec	8	4
Back		Straight Arm Push Down	60 sec	8	4
Back		Cable Seated Row	60 sec	8	4
Shoulders		Smith Machine Overhead Shoulder Press	60 sec	8	4
Shoulders		Dumbbell Lateral Raise	60 sec	8	4
Shoulders		Dumbbell Shoulder Shrug	60 sec	8	4
Abs		Cable Crunch	60 sec	8	3
Abs		Hanging Leg Raise	60 sec	8	3

Monday

Phase 5 Week 9-10 Quads, Calves, Abs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Upper Legs		Smith Machine Squat	60 sec	4,6	3
Upper Legs		Barbell Squat	60 sec	3,5	3
Upper Legs		Leg Press	60 sec	3,5	3
Upper Legs		Leg Extensions	60 sec	4,6	3
Upper Legs		Leg Extensions	60 sec	3,5	3
Lower Legs		Calf Press On Leg Press Machine	60 sec	4,6	3
Lower Legs		Calf Press On Leg Press Machine	60 sec	3,5	3
Lower Legs		Seated Calf Raise	60 sec	15	3
Abs		Hanging Leg Raise	60 sec	9999	3
Abs		Crunches	60 sec	9999	3

Tuesday

Phase 1 Week 1-2 Back, Biceps and Abs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Back		Close-Grip Front Lat Pulldown	60 sec	8	3
Back		Wide-Grip Pulldown Behind The Neck	60 sec	8	3
Back		Pullups	60 sec	8	3
Back		Barbell Bent Over Row	60 sec	8	3
Back		Cable Seated Row	60 sec	8	3
Biceps		Preacher Curl	60 sec	8	3
Biceps		Barbell Curl	60 sec	8	3
Biceps		Hammer Curls	60 sec	8	3
Biceps		Alternate Incline Dumbbell Curl	60 sec	8	3
Forearms		Reverse Barbell Curl	60 sec	8	3
Forearms		Seated Palm-Up Barbell Wrist Curl	60 sec	8	3
Abs		Crunches	60 sec	20	4

Tuesday

Phase 2 Week 3~4 Quads, hams, and calves

Muscle	Exercise Name		Timer	Reps	Sets	Track
Upper Legs		Smith Machine Squat	60 sec	10	3
Upper Legs		Barbell Lunge	60 sec	12	3
Upper Legs		Leg Extensions	60 sec	15	3
Upper Legs		Leg Press	60 sec	15	3
Back		Romanian Deadlift	60 sec	12	3
Upper Legs		Lying Leg Curls	60 sec	15	3
Lower Legs		Calf Press On Leg Press Machine	60 sec	20	3
Lower Legs		Seated Calf Raise	60 sec	30	3

Tuesday

Phase 3 Week 5-6 Back, Biceps, Forearms, and Calves

Muscle	Exercise Name		Timer	Reps	Sets	Track
Back		Barbell Bent Over Row	60 sec	8	4
Back		Wide-Grip Lat Pulldown	60 sec	10	4
Back		Reverse-grip pulldowns	60 sec	10	4
Back		One-Arm Dumbell Row	60 sec	10	4
Back		Cable Seated Row	60 sec	10	4
Biceps		Barbell Curl	60 sec	8	4
Biceps		Incline Dumbbell Curl	60 sec	10	4
Biceps		EZ-Bar Curl	60 sec	10	4
Biceps		Hammer Curls with Rope	60 sec	10	4
Forearms		Seated Palm-Up Barbell Wrist Curl	60 sec	10	4
Forearms		Seated Palms-Down Barbell Wrist Curl	60 sec	10	4
Lower Legs		Standing Calf Raises	60 sec	20	4
Lower Legs		Seated Calf Raise	60 sec	25	4
Lower Legs		Standing Calf Raises	60 sec	9999	4

Tuesday

Phase 4 Week 7-8 Legs, Triceps, Biceps, Forearms, and Calves

Muscle	Exercise Name		Timer	Reps	Sets	Track
Upper Legs		Barbell Squat	60 sec	8	4
Upper Legs		Leg Extensions	60 sec	8	4
Back		Romanian Deadlift	60 sec	8	4
Triceps		Triceps Pushdown - Rope	60 sec	8	3
Triceps		Dumbbell One Arm Triceps Extension	60 sec	8	3
Biceps		Cable Standing One Arm Bicep Curl	60 sec	8	3
Biceps		Dumbbell Concentration Curls	60 sec	8	3
Forearms		Palms-Up Dumbbell Wrist Curl Over A Bench	60 sec	8	3
Forearms		Palms-Down Dumbbell Wrist Curl Over A Bench	60 sec	8	3
Lower Legs		Standing Calf Raises	60 sec	8	3
Lower Legs		Calf Press On Leg Press Machine	60 sec	8	3

Tuesday

Phase 5 Week 9-10 Cardio

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Elliptical Training	60 min	N/A	N/A

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