Periodization Phase 1 Week 1-4 | Jefit - Best Android and iPhone Workout, Fitness, Exercise, Bodybuilding App | Workout Routine Database

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Periodization Phase 1 Week 1-4

Shared By : amerkle33

Information

Frequency : 4 days / week
Day Type : Day of the Week
Type : General Fitness
Difficulty : Advanced
Downloads / Views : 2 / 170

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Description

ANY	Week 1 Back & Biceps

Muscle	Exercise Name		Timer	Reps	Sets	Track
Back		Pullups	60 sec	15	3
Back		Dumbbell Deadlift	60 sec	15	4
Back		Wide-Grip Lat Pulldown	60 sec	15	3
Back		One-Arm Dumbell Row	60 sec	15	3
Back		Straight Arm Push Down	60 sec	15	3
Biceps		Barbell Curl	60 sec	15	3
Biceps		Alternate Incline Dumbbell Curl	60 sec	15	3
Biceps		High Cable Curl	60 sec	15	3

ANY	Week 1 Chest & Triceps

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Barbell Bench Press	60 sec	15	4
Chest		Barbell Decline Bench Press	60 sec	15	3
Chest		Smith Machine Incline Bench Press	60 sec	15	3
Chest		Cable Incline Fly	60 sec	15	3
Triceps		Triceps Pushdown - Rope	60 sec	15	3
Triceps		Decline EZ Bar Triceps Extension	60 sec	15	3
Triceps		Weighted Bench Dip	60 sec	15	3

ANY	Week 1 Legs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Upper Legs		Hammer Strength Super/Front Squat	60 sec	15	4
Upper Legs		Leg Press	60 sec	15	3
Upper Legs		Dumbbell Step Ups	60 sec	15	3
Back		Romanian Deadlift	60 sec	15	3
Upper Legs		Leg Extensions	60 sec	15	3
Upper Legs		Lying Leg Curls	60 sec	15	3

ANY	Week 1 Shoulders, Traps, & Calves

Muscle	Exercise Name		Timer	Reps	Sets	Track
Shoulders		Dumbbell Shoulder Press	60 sec	15	4
Shoulders		Dumbbell Lateral Raise	60 sec	15	3
Shoulders		Cable Front Raise	60 sec	15	3
Shoulders		Reverse Flyes	60 sec	15	3
Shoulders		Dumbbell Shoulder Shrug	60 sec	15	3
Lower Legs		Seated Calf Raise	60 sec	30	3
Lower Legs		Calf Press On Leg Press Machine	60 sec	30	3

ANY	Week 2 Back & Biceps

Muscle	Exercise Name		Timer	Reps	Sets	Track
Back		Pullups	60 sec	10	3
Back		Dumbbell Deadlift	60 sec	10	4
Back		Wide-Grip Lat Pulldown	60 sec	10	3
Back		One-Arm Dumbell Row	60 sec	10	3
Back		Straight Arm Push Down	60 sec	10	3
Biceps		Barbell Curl	60 sec	10	3
Biceps		Incline Dumbbell Curl	60 sec	10	3
Biceps		High Cable Curl	60 sec	10	3

ANY	Week 2 Chest & Triceps

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Barbell Bench Press	60 sec	10	4
Chest		Barbell Decline Bench Press	60 sec	10	3
Chest		Smith Machine Incline Bench Press	60 sec	10	3
Chest		Cable Incline Fly	60 sec	10	3
Triceps		Triceps Pushdown - Rope	60 sec	10	3
Triceps		Decline EZ Bar Triceps Extension	60 sec	10	3
Triceps		Weighted Bench Dip	60 sec	10	3

ANY	Week 2 Legs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Upper Legs		Hammer Strength Super/Front Squat	60 sec	10	4
Upper Legs		Leg Press	60 sec	10	3
Upper Legs		Dumbbell Step Ups	60 sec	10	3
Back		Romanian Deadlift	60 sec	10	3
Upper Legs		Leg Extensions	60 sec	10	3
Upper Legs		Lying Leg Curls	60 sec	10	3

ANY	Week 2 Shoulders, Traps, & Calves

Muscle	Exercise Name		Timer	Reps	Sets	Track
Shoulders		Dumbbell Shoulder Press	60 sec	10	4
Shoulders		Dumbbell Lateral Raise	60 sec	10	3
Shoulders		Cable Front Raise	60 sec	10	3
Shoulders		Reverse Flyes	60 sec	10	3
Shoulders		Dumbbell Shoulder Shrug	60 sec	10	3
Lower Legs		Seated Calf Raise	60 sec	20	3
Lower Legs		Calf Press On Leg Press Machine	60 sec	20	3

ANY	Week 3 Back & Biceps

Muscle	Exercise Name		Timer	Reps	Sets	Track
Back		Pullups	60 sec	8	3
Back		Dumbbell Deadlift	60 sec	8	4
Back		Wide-Grip Lat Pulldown	60 sec	8	3
Back		One-Arm Dumbell Row	60 sec	8	3
Back		Straight Arm Push Down	60 sec	8	3
Biceps		Barbell Curl	60 sec	8	3
Biceps		Incline Dumbbell Curl	60 sec	8	3
Biceps		High Cable Curl	60 sec	8	3

ANY	Week 3 Chest & Triceps

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Barbell Bench Press	60 sec	8	4
Chest		Barbell Decline Bench Press	60 sec	8	3
Chest		Smith Machine Incline Bench Press	60 sec	8	3
Chest		Cable Incline Fly	60 sec	8	3
Triceps		Triceps Pushdown - Rope	60 sec	8	3
Triceps		Decline EZ Bar Triceps Extension	60 sec	8	3
Triceps		Weighted Bench Dip	60 sec	8	3

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