Conquer pt1

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Conquer pt1

Shared By : JT_TheRock17

Information

Frequency : 5 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Intermediate
Downloads / Views : 1 / 101

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Description

Warning for people willing to go the distance nnCardio optional

ANY	Arms/Shoulders

Muscle	Exercise Name		Timer	Reps	Sets	Track
Shoulders		Dumbbell Arnold Press	60 sec	10	4
Biceps		EZ Bar Close Grip Curl	60 sec	8	3
Shoulders		Barbell Shrug	60 sec	10	4
Biceps		Barbell Curl	60 sec	12	3
Shoulders		Dumbbell Front Raise	60 sec	10	5
Biceps		Seated Dumbell Curl	60 sec	14	3
Shoulders		Barbell Shoulder Press	60 sec	6	4
Biceps		Drag Curl	60 sec	8	4

ANY

Back/Abs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Abs		Dumbbell Side Bend	60 sec	15	5
Back		One-Arm Dumbell Row	60 sec	10	3
Abs		Crunches	60 sec	30	3
Back		Barbell Deadlift	60 sec	12	6
Abs		Air Bike	60 sec	20	3
Back		Cable Seated Row	60 sec	12	3
Abs		Barbell Ab Rollout	60 sec	12	3
Back		Pullups	60 sec	10	4

ANY

Cardio

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

ANY

Chest/Tri

Muscle	Exercise Name		Timer	Reps	Sets	Track
Triceps		Bench Dip	60 sec	12	4
Chest		Cable Incline Fly	60 sec	10	3
Triceps		Tricep Dumbbell Kickback	60 sec	10	3
Chest		Barbell Bench Press	60 sec	12	6
Triceps		Triceps Pushdown - Rope	60 sec	8	4
Chest		Push Up	60 sec	25	4
Triceps		Barbell Close Grip Bench Press	60 sec	12	3
Chest		Cable Cross Over	60 sec	14	3

ANY

Legs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Upper Legs		Barbell Squat	60 sec	12	6
Lower Legs		Standing Dumbbell Calf Raise	60 sec	14	3
Glutes		Bridge	60 sec	N/A	3
Upper Legs		Sumo Deadlift	60 sec	8	4
Glutes		Pull Through	60 sec	12	4
Upper Legs		Dumbbell Lunges	60 sec	12	3
Lower Legs		Smith Machine Reverse Calf Raises	60 sec	14	4
Upper Legs		Leg Press	60 sec	16	3

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