Routine Database

Exercise Database
Abs(284)
Back(138)
Biceps(116)
Chest(139)
Forearm(51)
Glutes(26)
Shoulders(207)
Triceps(109)
Upper Legs(176)
Lower Legs(43)
Cardio(19)
All(1309)
My Routine

Shared By : bigbrownbear123

Information

Frequency : 3 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Intermediate
Downloads / Views : 10 / 391

Average Rating

67

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Description

My Routine

1 warm up set
5 working sets
5th set to failure
 
Monday Upper Body
Muscle Exercise Name Timer Reps Sets Track

Shoulders

 Standing Military Press 60 sec 10 6 Progress Chart

Back

 Cable Seated Row 60 sec 10 6 Progress Chart

Chest

 Barbell Bench Press 60 sec 10 6 Progress Chart

Biceps

 Dumbbell Concentration Curls 60 sec 10 6 Progress Chart

Shoulders

 Dumbbell Lateral Raise 60 sec 10 6 Progress Chart

Back

 Wide-Grip Lat Pulldown 60 sec 10 6 Progress Chart

Chest

 Dumbbell Fly 60 sec 10 6 Progress Chart

Triceps

 Barbell Lying Triceps Extension 60 sec 10 6 Progress Chart

Shoulders

 Dumbbell Shoulder Shrug 60 sec 10 6 Progress Chart

Shoulders

 Cable Internal Rotation 60 sec 8 5 Progress Chart

Shoulders

 Cable External Rotation 60 sec 8 5 Progress Chart
Wednesday Lower Body + Forearms
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

 Barbell Squat 60 sec 10 6 Progress Chart

Lower Legs

 Standing Calf Raises 60 sec 10 6 Progress Chart

Forearms

 Palms-Down Barbell Wrist Curl Over A Bench 60 sec 10 6 Progress Chart

Upper Legs

 Dumbbell Lunges 60 sec 10 6 Progress Chart

Lower Legs

 Smith Machine Reverse Calf Raises 60 sec 10 6 Progress Chart

Forearms

 Palms-Up Barbell Wrist Curl Over A Bench 60 sec 10 6 Progress Chart

Upper Legs

 Leg Press 60 sec 10 6 Progress Chart

Upper Legs

 Lying Leg Curls 60 sec 10 6 Progress Chart

Upper Legs

 Leg Extensions 60 sec 10 6 Progress Chart
Friday Core
Muscle Exercise Name Timer Reps Sets Track

Abs

 Cross-Body Crunch 60 sec 8 5 Progress Chart

Abs

 Crunch - Hands Overhead 60 sec 12 5 Progress Chart

Back

 Barbell Deadlift 60 sec 10 6 Progress Chart

Abs

 Dumbbell Side Bend 60 sec 10 6 Progress Chart

Abs

 Leg Pull-In 60 sec 10 5 Progress Chart

Back

 Barbell Good Morning 60 sec 10 6 Progress Chart

Abs

 Plate Twist 60 sec 12 5 Progress Chart

Abs

 Ab Crunch Machine 60 sec 10 6 Progress Chart

Back

 Back Extensions - Hyperextensions 60 sec 10 6 Progress Chart
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