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Conquer pt3

Shared By : JT_TheRock17

Information

Frequency : 5 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Intermediate
Downloads / Views : 1 / 114

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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

Biceps

 Dumbbell Zottman Curl 60 sec 10 4 Progress Chart

Shoulders

 Front Plate Raise 60 sec 12 3 Progress Chart

Biceps

 EZ-Bar Curl 60 sec 10 4 Progress Chart

Shoulders

 Standing Palms In Dumbbell Press 60 sec 12 3 Progress Chart

Biceps

 Barbell Wide Grip Standing Biceps Curl 60 sec 10 4 Progress Chart

Shoulders

 Barbell Shrugs Behind The Back 60 sec 14 3 Progress Chart

Forearms

 Seated Two Arm Palms Up Low Pulley Wrist Curl 60 sec 12 4 Progress Chart

Shoulders

 Kettlebell Thruster 60 sec 14 3 Progress Chart
ANY Back/Abs
Muscle Exercise Name Timer Reps Sets Track

Back

 Alternating Kettlebell Row 60 sec 10 4 Progress Chart

Abs

 Sit Up 60 sec 25 3 Progress Chart

Back

 Hyperextensions With No Hyperextension Bench 60 sec 12 4 Progress Chart

Abs

 Press Sit-Up 60 sec 10 3 Progress Chart

Back

 Close-Grip Front Lat Pulldown 60 sec 12 4 Progress Chart

Abs

 Jackknife Sit-up 60 sec 15 4 Progress Chart

Back

 Barbell Deadlift 60 sec 12 6 Progress Chart

Abs

 Seated Flat Bench Leg Pull-In 60 sec 18 3 Progress Chart
ANY Cardio
Muscle Exercise Name Timer Reps Sets Track

Cardio

 Running 60 min N/A N/A Progress Chart
ANY Chest/Tri
Muscle Exercise Name Timer Reps Sets Track

Triceps

 Seated Triceps Press 60 sec 10 4 Progress Chart

Chest

 Dumbbell Incline Bench Press 60 sec 12 3 Progress Chart

Triceps

 Cable Rope Overhead Triceps Extension 60 sec 10 3 Progress Chart

Chest

 Push Up with Feet On An Exercise Ball 60 sec 25 4 Progress Chart

Triceps

 Cable Incline Pushdown 60 sec 12 3 Progress Chart

Chest

 Dumbbell Incline Fly 60 sec 8 4 Progress Chart

Triceps

 Weighted Bench Dip 60 sec 10 3 Progress Chart

Chest

 Barbell Bench Press 60 sec 12 6 Progress Chart
ANY Legs
Muscle Exercise Name Timer Reps Sets Track

Lower Legs

 Calf Raise On A Dumbbell 60 sec 20 3 Progress Chart

Glutes

 Leg Lift 60 sec 12 4 Progress Chart

Upper Legs

 Leg Extensions 60 sec 12 3 Progress Chart

Upper Legs

 Barbell Squat 60 sec 12 6 Progress Chart

Glutes

 Knee Across The Body 60 sec 10 3 Progress Chart

Lower Legs

 Band Calf Raises 60 sec 20 4 Progress Chart

Upper Legs

 Mountain Climbers 60 sec 25 3 Progress Chart

Upper Legs

 Lying Leg Curls 60 sec 10 4 Progress Chart
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