Chest/Back/Arms/Legs | Jefit - Best Android and iPhone Workout, Fitness, Exercise, Bodybuilding App | Workout Routine Database

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Chest/Back/Arms/Legs

Shared By : StevieLee007

Information

Frequency : 3 days / week
Day Type : Numerical
Type : Bulking
Difficulty : Intermediate
Downloads / Views : 3 / 166

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Description

Day 1

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Barbell Bench Press	60 sec	8	2
Shoulders		Barbell Shoulder Press	60 sec	8	2
Back		Dumbbell Bent-over Rows	60 sec	8	2
Shoulders		Dumbbell Lateral Raises	60 sec	8	2
Triceps		Reverse Grip Barbell Bench Press	60 sec	8	2
Biceps		Dumbbell Curls	60 sec	8	2
Upper Legs		Barbell Squats	60 sec	8	2
Glutes		Dumbbell Side Lunges	60 sec	8	2
Lower Legs		Barbell Standing Calf Raises	60 sec	8	2
Abs		In & Outs	60 sec	25	1
Abs		Seated Crunchy Frog	60 sec	25	1
Abs		Seated Crunchy Frog	60 sec	25	1

Day 2

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Standard Push-Up	60 sec	8	2
Shoulders		Pike Press	60 sec	8	2
Back		Inverted Row	60 sec	8	2
Back		Upright Rows	60 sec	8	2
Triceps		Lying Triceps Extension	60 sec	8	2
Biceps		One-arm Corkscrew Curl	60 sec	8	2
Upper Legs		Leg Extensions	60 sec	8	2
Glutes		Leg Curls	60 sec	8	2
Lower Legs		Dumbbell Calf Raises	60 sec	8	2
Abs		In & Outs	60 sec	25	1
Abs		Hip, Rock 'n Raise	60 sec	25	1
Abs		Mason (Kayak) Twist	60 sec	25	1

Day 3

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Dumbbell Lying Flys	60 sec	8	2
Shoulders		Dumbbell Shoulder Press	60 sec	8	2
Back		Reverse Grip Bent-over Row	60 sec	8	2
Back		Lawnmower	60 sec	8	2
Triceps		Miltary Push-up	60 sec	8	2
Biceps		One-arm Concentration Curl	60 sec	8	2
Upper Legs		Leg Extensions	60 sec	8	2
Glutes		Leg Curls	60 sec	8	2
Lower Legs		Dumbbell Calf Raises	60 sec	8	2
Abs		Crossed Leg/Wide Leg Sit-up	60 sec	25	1
Abs		Pulse-up (Heels to Heavens)	60 sec	25	1
Abs		Leg Climb	60 sec	25	1

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