Stage 1

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Stage 1

Shared By : batistav

Information

Frequency : 4 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Advanced
Downloads / Views : 0 / 93

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Description

ANY

Back/Bis

Muscle	Exercise Name		Timer	Reps	Sets	Track
Back		Barbell Bent Over Row	45 sec	10	3
Back		Cable Seated Row	45 sec	10	3
Back		Chin-Up	45 sec	10	3
Back		Gironda Sternum Chins	45 sec	10	3
Biceps		Dumbbell Bicep Curl	45 sec	10	3
Biceps		EZ-Bar Curl	45 sec	10	3
Biceps		Cable Standing One Arm Bicep Curl	45 sec	10	3
Biceps		EZ Bar Close Grip Curl	45 sec	10	3

ANY	Chest/Tris/Shoulder

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Barbell Bench Press	45 sec	10	3
Chest		Cable Cross Over	45 sec	10	3
Chest		Barbell Incline Bench Press	45 sec	10	3
Shoulders		Barbell Shoulder Press	45 sec	10	3
Shoulders		Dumbbell Shoulder Press	45 sec	10	3
Shoulders		Barbell Up Right Row	45 sec	10	3
Shoulders		Dumbbell Rear Delt Row	45 sec	10	3
Triceps		Cable Triceps Pushdown	45 sec	10	3
Triceps		Dip Machine	45 sec	10	3

ANY	Friedrichshafen Summer Part 1.5

Muscle	Exercise Name		Timer	Reps	Sets	Track
Upper Legs		Barbell Full Squat	30 sec	15	5
Chest		Barbell Bench Press	30 sec	15	5
Abs		Crunches	30 sec	1	5
Shoulders		Reverse Flyes	30 sec	15	5
Upper Legs		Barbell Squat	30 sec	15	5
Triceps		Cable Triceps Pushdown	30 sec	15	5
Shoulders		Smith Machine Overhead Shoulder Press	30 sec	15	5
Triceps		Barbell Triceps Extension	30 sec	15	5
Upper Legs		Barbell Lunge	30 sec	15	5
Biceps		EZ-Bar Curl	30 sec	15	5

ANY

General 1

Muscle	Exercise Name		Timer	Reps	Sets	Track
Upper Legs		Lying Leg Curls	60 sec	10	3
Shoulders		Rear Delt Fly	60 sec	10	3
Shoulders		Barbell Up Right Row	60 sec	10	3
Back		Lying T-Bar Row	60 sec	10	3
Back		Wide-Grip Pulldown Behind The Neck	60 sec	10	3
Back		Cable Seated Row	60 sec	10	3

ANY

General 2

Muscle	Exercise Name		Timer	Reps	Sets	Track
Shoulders		Snatch Shrug	60 sec	8	3
Upper Legs		Clean	60 sec	8	3
Upper Legs		Dumbbell Step Ups	60 sec	8	3
Upper Legs		Smith Machine Squat	60 sec	8	3

ANY	Prevention 1

Muscle	Exercise Name		Timer	Reps	Sets	Track
Upper Legs		One Arm Kettlebell Swing	45 sec	8	3
Back		Lying T-Bar Row	45 sec	8	3
Shoulders		Front Two Dumbbell Raise	45 sec	8	3
Lower Legs		Standing Dumbbell Calf Raise	45 sec	8	3
Shoulders		Reverse Flyes	60 sec	10	3
Shoulders		Dumbbell Arnold Press	45 sec	8	2
Back		T Bar Row	60 sec	10	3
Upper Legs		Kettlebell One Legged Deadlift	45 sec	12	2
Back		Dumbbell inclined bench row	45 sec	12	2
Shoulders		Lying face up arm extension	45 sec	10	2

ANY	Prevention 2

Muscle	Exercise Name		Timer	Reps	Sets	Track
Upper Legs		Pile Squat	45 sec	12	3
Biceps		Body Row	45 sec	8	2
Shoulders		Dumbbell Alternating Shoulder Raise	45 sec	8	2
Upper Legs		Wall Sit (Isometric One Leg)	45 sec	1	2
Back		Lat Pull Down Combo Front+Rear	45 sec	12	3
Shoulders		Lying One Arm Lateral Raise	45 sec	10	3
Shoulders		Dumbbell Alternating Front Raise	45 sec	20	3

ANY	Prevention 3

Muscle	Exercise Name		Timer	Reps	Sets	Track
Upper Legs		Overhead Squat	60 sec	10	3
Back		Alternating one arm & leg raise	60 sec	12	3
Shoulders		Dumbbell Shoulder Shrug	60 sec	10	3
Upper Legs		Dumbbell Step Ups	60 sec	12	3
Back		Back Extensions - Hyperextensions	60 sec	20	2
Shoulders		Rear Delt Fly	60 sec	10	3
Shoulders		Barbell Shoulder Press	60 sec	12	2
Upper Legs		Kettlebell One Legged Deadlift	60 sec	12	2
Shoulders		Dumbbell Rotating Shoulder Press	60 sec	12	2

ANY	QUAD Strengthening

Muscle	Exercise Name		Timer	Reps	Sets	Track
Upper Legs		One Leg Extension	45 sec	10	4
Upper Legs		Isometric Leg Extension (Knees Locked)	45 sec	1	3
Upper Legs		Isometric One Legged Extension (Lower Slowly)	45 sec	10	3
Upper Legs		Leg Extensions	45 sec	10	3
Upper Legs		Leg Press	45 sec	10	3
Upper Legs		Barbell Squat To A Bench	45 sec	10	3
Upper Legs		Dumbbell Step Ups	45 sec	10	3
Upper Legs		Dumbbell Lunges	45 sec	10	3
Upper Legs		Dumbbell Bulgarian Squat	45 sec	10	3

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