Become Awesome! | Jefit - Best Android and iPhone Workout, Fitness, Exercise, Bodybuilding App | Workout Routine Database

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Become Awesome!

Shared By : ngowe

Information

Frequency : 5 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Beginner
Downloads / Views : 1 / 140

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Description

Five Day Schedule:rnrn(Monday- Legs) (Tuesday- Glutes & Abs) (Wednesday- Back & Triceps) (Thursday- Chest & Biceps) (Friday- Shoulders & Forearms) (Saturday- OFF) (Sunday- OFF)

Monday

Legs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Upper Legs		Hack Squat	60 sec	8	3
Upper Legs		Lying Machine Squat	60 sec	8	3
Upper Legs		Barbell Squat	60 sec	8	3
Upper Legs		Lying Leg Curls	60 sec	8	3
Upper Legs		Leg Extensions	60 sec	8	3
Lower Legs		Calf Press On Leg Press Machine	60 sec	8	3
Lower Legs		Standing Barbell Calf Raise	60 sec	8	3
Lower Legs		Seated Calf Raise	60 sec	8	3

Tuesday

Glutes & Abs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Abs		Ab Crunch Machine	60 sec	8	3
Abs		Knee Hip Raise On Parallel Bars	60 sec	8	3
Abs		Alternate Heel Touchers	60 sec	8	3
Glutes		Hip Adduction Machine	60 sec	8	3
Glutes		Hip Abduction Machine	60 sec	8	3
Abs		Decline Crunch	60 sec	8	3
Abs		Leg Raise	60 sec	8	3
Glutes		Pull Through	60 sec	8	3
Abs		Cable Crunch	60 sec	8	3

Wednesday

Back & Triceps

Muscle	Exercise Name		Timer	Reps	Sets	Track
Back		Barbell Deadlift	60 sec	8	3
Back		Barbell Bent Over Row	60 sec	8	3
Back		Cable Seated Row	60 sec	8	3
Triceps		Weighted Bench Dip	60 sec	8	3
Back		Back Extension machine	60 sec	8	3
Triceps		Seated Triceps Press	60 sec	8	3
Triceps		Barbell Lying Triceps Extension	60 sec	8	3

Thursday

Chest & Biceps

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Push Up	60 sec	8	3
Chest		Barbell Bench Press	60 sec	8	3
Chest		Straight Arms Dumbbell Pullover	60 sec	8	3
Chest		Dumbbell Incline Bench Press	60 sec	8	3
Biceps		Dumbbell Bicep Curl	60 sec	8	3
Biceps		Barbell Curl	60 sec	8	3
Biceps		Alternate Hammer Curl	60 sec	8	3
Biceps		Barbell Drag Curl	60 sec	8	3
Chest		Machine Fly	60 sec	8	3

Friday

Shoulders & Forearms

Muscle	Exercise Name		Timer	Reps	Sets	Track
Shoulders		Dumbbell Arnold Press	60 sec	8	3
Shoulders		Barbell Shoulder Press	60 sec	8	3
Shoulders		Barbell Shrug	60 sec	8	3
Shoulders		Front Plate Raise	60 sec	8	3
Forearms		Seated Palm-Up Barbell Wrist Curl	60 sec	8	3
Forearms		Wrist Roller	60 sec	8	3
Forearms		Seated Dumbbell Palms-Down Wrist Curl	60 sec	8	3
Back		Rear Delt Machine	60 sec	8	3

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