Mashane's Work Out

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Mashane's Work Out

Shared By : mashane

Information

Frequency : 6 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Beginner
Downloads / Views : 1 / 107

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Description

6 day routine that I use to attempt to build and tone muscle.

ANY	1 - Triceps and Chest

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Treadmill Running	60 min	N/A	N/A
Chest		Barbell Bench Press	60 sec	8	3
Triceps		Decline EZ Bar Triceps Extension	60 sec	8	3
Triceps		Dip	60 sec	8	3
Chest		Dumbbell Fly	60 sec	8	3
Chest		Dumbbell Incline Bench Press	60 sec	8	3
Triceps		Dip Machine	60 sec	8	3
Chest		Machine Incline Chest Press	60 sec	8	3
Triceps		Cable Triceps Pushdown	60 sec	8	3

ANY	2 - Biceps, Shoulders and Back

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Treadmill Running	60 min	N/A	N/A
Biceps		Barbell Curl	60 sec	8	3
Shoulders		Standing Military Press	60 sec	8	3
Back		Back Extensions - Hyperextensions	60 sec	8	3
Shoulders		Dumbbell Arnold Press	60 sec	8	3
Biceps		Reverse Cable Curl	60 sec	8	3
Biceps		Incline Dumbbell Curl	60 sec	8	3
Back		Bent Over Two-Dumbbell Row	60 sec	8	3
Biceps		Preacher Curl	60 sec	8	3

ANY

3 - Abs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Treadmill Running	60 min	N/A	N/A
Abs		Ab Crunch Machine	60 sec	8	3
Abs		Decline Crunch	60 sec	8	3
Abs		Side Bend	60 sec	8	3
Abs		Knee Hip Raise On Parallel Bars	60 sec	8	3
Abs		Flat Bench Lying Leg Raise	60 sec	8	3
Cardio		Elliptical Training	60 min	N/A	N/A

ANY	4 - Triceps, Chest and Legs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Treadmill Running	60 min	N/A	N/A
Upper Legs		Clean Deadlift	60 sec	8	3
Chest		Barbell Bench Press	60 sec	8	3
Triceps		Dip	60 sec	8	3
Upper Legs		Barbell Squat	60 sec	8	3
Chest		Dumbbell Bench Press	60 sec	8	3
Triceps		Tricep Dumbbell Kickback	60 sec	8	3
Upper Legs		Leg Extensions	60 sec	8	3
Chest		Dumbbell Incline Fly	60 sec	8	3
Triceps		Cable Triceps Pushdown	60 sec	8	3

ANY	5 - Biceps, Shoulders and Forearms

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Treadmill Running	60 min	N/A	N/A
Biceps		Barbell Curl	60 sec	8	3
Shoulders		Dumbbell Lateral Raise	60 sec	8	3
Biceps		Preacher Curl	60 sec	8	3
Shoulders		Cable Shrug	60 sec	8	3
Biceps		Hammer Curls	60 sec	8	3
Shoulders		Dumbbell Arnold Press	60 sec	8	3
Biceps		Dumbbell Bicep Curl	60 sec	8	3
Forearms		Palms-Down Dumbbell Wrist Curl Over A Bench	60 sec	8	3
Forearms		Palms-Up Dumbbell Wrist Curl Over A Bench	60 sec	8	3

ANY

6 - Abs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Treadmill Running	60 min	N/A	N/A
Abs		Decline Crunch	60 sec	8	3
Abs		Side Bend	60 sec	8	3
Abs		Knee Hip Raise On Parallel Bars	60 sec	8	3
Abs		Butt-Ups	60 sec	8	3
Abs		Flat Bench Lying Leg Raise	60 sec	8	3
Cardio		Elliptical Training	60 min	N/A	N/A

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