Full body power | Jefit - Best Android and iPhone Workout, Fitness, Exercise, Bodybuilding App | Workout Routine Database

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Full body power

Shared By : Rabidpanda21

Information

Frequency : 5 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Advanced
Downloads / Views : 2 / 160

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Description

Strengthen full body by focusing on complex movements with heavy weights, low reps, multiple sets, plenty of recovery.

Monday

Legs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Upper Legs		Barbell Squat	360 sec	8	6
Upper Legs		Barbell Front Squat	360 sec	6	4
Upper Legs		Barbell Lunge	360 sec	6	4
Lower Legs		Standing Dumbbell Calf Raise	240 sec	8	4
Lower Legs		Rocking Standing Calf Raise	240 sec	8	4

Tuesday

Chest/triceps

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Barbell Bench Press	300 sec	6	7
Chest		Barbell Incline Bench Press	300 sec	6	4
Chest		Barbell Decline Bench Press	300 sec	6	4
Triceps		Tricep Dumbbell Kickback	300 sec	8	2
Chest		Dumbbell Fly	300 sec	8	2

Thursday

Back/biceps

Muscle	Exercise Name		Timer	Reps	Sets	Track
Back		Barbell Deadlift	360 sec	6	6
Back		Pullups	300 sec	6	6
Biceps		Barbell Curl	360 sec	6	4
Biceps		Dumbbell Concentration Curls	300 sec	8	4
Biceps		Dumbbell Alternate Bicep Curl	300 sec	8	4
Back		One Arm Kettlebell Row	300 sec	8	6
Biceps		Body Row	180 sec	8	4

Friday

Shoulders/Abs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Shoulders		Barbell Shoulder Press	360 sec	6	6
Shoulders		Dumbbell Arnold Press	300 sec	6	6
Shoulders		Dumbbell Lateral Raise	300 sec	8	4
Abs		Crunches	60 sec	15	3
Abs		Oblique Crunches	60 sec	15	3
Abs		Reverse Crunch	60 sec	15	3
Abs		Exercise Ball Crunch	60 sec	15	3
Abs		Air Bike	60 sec	15	3

Sunday

Lagging Parts Day

Muscle	Exercise Name		Timer	Reps	Sets	Track
Biceps		Body Row	180 sec	8	6
Abs		Crunches	60 sec	15	3
Abs		Oblique Crunches	60 sec	15	3
Abs		Reverse Crunch	60 sec	15	3
Abs		Exercise Ball Crunch	60 sec	15	3
Abs		Air Bike	60 sec	15	3

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