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)
ichigo bulk

Shared By : xxxchrisssxxx

Information

Frequency : 5 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Beginner
Downloads / Views : 0 / 193

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Description
 
Wednesday arms
Muscle Exercise Name Timer Reps Sets Track

Biceps

 Barbell Curl 60 sec 10 3 Progress Chart

Triceps

 Barbell Close Grip Bench Press 60 sec 10 3 Progress Chart

Biceps

 Alternate Incline Dumbbell Curl 60 sec 10 3 Progress Chart

Triceps

 Barbell Lying Triceps Press 60 sec 10 3 Progress Chart

Biceps

 Preacher Curl 60 sec 12 3 Progress Chart

Triceps

 Tricep Dumbbell Kickback 60 sec 10 3 Progress Chart

Biceps

 Standing Biceps Cable Curl 60 sec 10 3 Progress Chart

Triceps

 Cable One Arm Tricep Extension 60 sec 10 3 Progress Chart

Biceps

 One Arm Dumbbell Preacher Curl 60 sec 10 3 Progress Chart

Triceps

 Dip 60 sec 20 3 Progress Chart
Wednesday Chest/Triceps
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

 Barbell Squat 60 sec 8 3 Progress Chart

Upper Legs

 Leg Press 60 sec 15 5 Progress Chart

Upper Legs

 Hack Squat 60 sec 12 2 Progress Chart

Upper Legs

 Seated Leg Curl 60 sec 10 3 Progress Chart

Upper Legs

 Lying Leg Curls 60 sec 10 3 Progress Chart

Lower Legs

 Standing Calf Raises 60 sec 15 3 Progress Chart

Lower Legs

 Calf Press On Leg Press Machine 60 sec 15 3 Progress Chart

Triceps

 Machine Triceps Extension 60 sec 8 3 Progress Chart
Friday shoulders and traps
Muscle Exercise Name Timer Reps Sets Track

Shoulders

 Barbell Shoulder Press 60 sec 15 5 Progress Chart

Shoulders

 Dumbbell Arnold Press 60 sec 10 3 Progress Chart

Shoulders

 Dumbbell Lateral Raise 90 sec 30 2 Progress Chart

Shoulders

 One Arm Side Lateral 60 sec 12 2 Progress Chart

Shoulders

 Cable Front Raise 60 sec 12 2 Progress Chart

Shoulders

 Dumbbell Bent Over Delt Raise 60 sec 12 2 Progress Chart

Shoulders

 Cable Rope Rear Delt Row 60 sec 10 3 Progress Chart

Shoulders

 Smith Machine Shrug 60 sec 15 3 Progress Chart

Shoulders

 Dumbbell Shoulder Shrug 60 sec 15 3 Progress Chart
Disclaimer
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