Workout - All Out

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Workout - All Out

Shared By : vermejosa

Information

Frequency : 4 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Intermediate
Downloads / Views : 1 / 114

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Description

Start all workout with a 10min cardio warm upnOn every set 1 set will be warmup so light weights should be used 12 to 15 reps. When doing warmup sets do slowly to feel the burn. The other 4 sets should be heavy. Only do between 5 to 7 reps.

Monday

Chest and Triceps

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Barbell Incline Bench Press	45 sec	6	5
Chest		Barbell Incline Bench Press	45 sec	6	5
Chest		Dumbbell Incline Bench Press	45 sec	6	5
Triceps		Dip	45 sec	6	5
Chest		Cable Cross Over	45 sec	6	5
Chest		Dumbbell Fly	45 sec	6	5
Triceps		Triceps Pushdown - Rope	45 sec	6	5
Triceps		Cable Rope Overhead Triceps Extension	45 sec	6	5
Triceps		Barbell Triceps Extension	45 sec	6	5

Tuesday

Back and Biceps

Muscle	Exercise Name		Timer	Reps	Sets	Track
Back		Pullups	45 sec	6	5
Back		Barbell Deadlift	45 sec	6	5
Back		Romanian Deadlift	45 sec	6	5
Back		Barbell Bent Over Row	45 sec	6	5
Back		Cable Seated Row	45 sec	6	5
Back		Wide-Grip Lat Pulldown	45 sec	6	5
Back		Bent Over Two-Dumbbell Row	45 sec	6	5
Biceps		Body Row	45 sec	6	5
Biceps		Barbell Curl	45 sec	6	5
Biceps		Spider Curl	45 sec	6	5
Biceps		Bicep Curl Machine	45 sec	6	5
Biceps		barbel bicep curl reverse	45 sec	6	5
Biceps		Dumbbell Concentration Curls	45 sec	6	5

Wednesday

Shoulder and Abs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Shoulders		Barbell Shoulder Press	45 sec	6	5
Shoulders		Barbell Shrug	45 sec	6	5
Shoulders		Dumbbell Shoulder Shrug	45 sec	6	5
Shoulders		Dumbbell Lateral Raise	45 sec	6	5
Shoulders		Machine Shoulder Press	45 sec	6	5
Shoulders		Bent Over Low Pulley Side Lateral	45 sec	6	5
Shoulders		Barbell Front Raise	45 sec	6	5
Abs		Side Bend	45 sec	6	5

Thursday

Legs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Upper Legs		Barbell Full Squat	45 sec	6	5
Upper Legs		Clean Deadlift	45 sec	6	5
Upper Legs		Dumbbell Lunges	45 sec	6	5
Upper Legs		Leg Extensions	45 sec	6	5
Upper Legs		Leg Press	45 sec	6	5
Upper Legs		Seated Leg Curl	45 sec	6	5
Lower Legs		Calf Press On Leg Press Machine	45 sec	6	5
Lower Legs		Standing Dumbbell Calf Raise	45 sec	6	5
Lower Legs		Rocking Standing Calf Raise	45 sec	6	5
Lower Legs		Smith Machine Reverse Calf Raises	45 sec	6	5

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