June PowerNationals | Jefit - Best Android and iPhone Workout, Fitness, Exercise, Bodybuilding App | Workout Routine Database

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June PowerNationals

Shared By : schm0670

Information

Frequency : 5 days / week
Day Type : Numerical
Type : Bulking
Difficulty : Advanced
Downloads / Views : 0 / 95

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Description

A routine consisting of 5 workout days and 2 rest days.

Day 1

Chest & Abs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Barbell Bench Press	90 sec	8	3
Chest		Machine Incline Press	90 sec	8	3
Chest		Reverse Grip Bench Press	90 sec	8	3
Chest		Dumbbell Incline Fly	90 sec	8	3
Chest		Cable Cross Over	90 sec	8	3
Abs		Ab Crunch Machine	90 sec	8	3
Abs		Flat Bench Lying Leg Raise	90 sec	8	3

Day 2

Legs & Calves

Muscle	Exercise Name		Timer	Reps	Sets	Track
Upper Legs		Barbell Squat	90 sec	8	3
Upper Legs		Leg Press	90 sec	8	3
Upper Legs		Hack Squat	90 sec	8	3
Upper Legs		Lying Leg Curls	90 sec	8	4
Upper Legs		Dumbbell Stiff Legged Deadlift	90 sec	8	3
Upper Legs		Seated Leg Curl	90 sec	8	4
Lower Legs		Standing Calf Raises	90 sec	12	4
Lower Legs		Seated Calf Raise	90 sec	12	4

Day 3

Shoulders & Traps

Muscle	Exercise Name		Timer	Reps	Sets	Track
Shoulders		Barbell Shoulder Press	90 sec	8	3
Shoulders		Barbell Up Right Row	90 sec	8	3
Shoulders		Dumbbell Bent Over Delt Raise	90 sec	8	3
Shoulders		Dumbbell Lateral Raise	90 sec	8	3
Shoulders		Dumbbell Front Raise	90 sec	8	3
Shoulders		Pec Dec Rear Laterals	90 sec	8	3
Shoulders		Barbell Shrug	90 sec	8	3
Shoulders		Barbell Shrugs Behind The Back	90 sec	8	3

Day 4

Biceps & Triceps

Muscle	Exercise Name		Timer	Reps	Sets	Track
Biceps		Barbell Curl	90 sec	8	4
Biceps		Preacher Curl	90 sec	8	4
Biceps		Incline Dumbbell Curl	90 sec	8	4
Triceps		Barbell Close Grip Bench Press	90 sec	8	4
Triceps		Dip Machine	90 sec	8	4
Triceps		Triceps Pushdown - Rope	90 sec	8	4

Day 5

Deadlifting & Back

Muscle	Exercise Name		Timer	Reps	Sets	Track
Back		Barbell Deadlift	120 sec	1	8
Back		Wide-Grip Lat Pulldown	90 sec	8	3
Back		T Bar Row	90 sec	8	3
Back		Underhand Pull down	90 sec	8	3
Back		Cable Seated Row	90 sec	8	3
Back		V Bar Pull Down	90 sec	8	3
Back		Bent Over Two-Dumbbell Row	90 sec	8	3

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