blood and guts

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blood and guts

Shared By : lifesaverwi

Information

Frequency : 4 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Beginner
Downloads / Views : 3 / 120

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Description

Monday

Chest & biceps

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Barbell Decline Bench Press	60 sec	12	2
Chest		Barbell Decline Bench Press	60 sec	8	1
Chest		Dumbbell Incline Bench Press	60 sec	12	1
Chest		Dumbbell Incline Bench Press	60 sec	8	1
Chest		Dumbbell Fly	60 sec	12	1
Chest		Dumbbell Fly	60 sec	8	1
Biceps		Dumbbell Concentration Curls	60 sec	12	1
Biceps		Dumbbell Concentration Curls	60 sec	8	1
Biceps		Barbell Curl	60 sec	8	1

Tuesday

back

Muscle	Exercise Name		Timer	Reps	Sets	Track
Back		Barbell Bent Over Row	60 sec	8	3
Back		Close-Grip Front Lat Pulldown	60 sec	8	2
Back		One-Arm Dumbell Row	60 sec	8	2
Shoulders		Cable Up Right Row	60 sec	8	2
Back		Barbell Deadlift	60 sec	8	2

Thursday

shoulders/triceps

Muscle	Exercise Name		Timer	Reps	Sets	Track
Shoulders		Dumbbell Shoulder Press	60 sec	8	3
Shoulders		Dumbbell Lateral Raise	60 sec	8	2
Shoulders		cable lateral raise	60 sec	8	2
Shoulders		Dumbbell Lying Rear Lateral Raise	60 sec	8	2
Triceps		Triceps Pushdown - Rope	60 sec	8	3
Triceps		Dip	60 sec	8	2
Triceps		Seated Triceps Press	60 sec	8	2

Friday

legs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Upper Legs		Leg Extensions	60 sec	15	1
Upper Legs		Leg Extensions	60 sec	12	2
Upper Legs		Barbell Full Squat	60 sec	12	3
Upper Legs		Hack Squat	60 sec	12	3
Upper Legs		Seated Leg Curl	60 sec	12	2
Lower Legs		Calf Press On Leg Press Machine	60 sec	12	1
Lower Legs		Calf Press On Leg Press Machine	60 sec	100	1
Lower Legs		Seated Calf Raise	60 sec	12	1
Lower Legs		Seated Calf Raise	60 sec	8	1

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