Night Train Madness | Jefit - Best Android and iPhone Workout, Fitness, Exercise, Bodybuilding App | Workout Routine Database

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Night Train Madness

Shared By : night train

Information

Frequency : 7 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Intermediate
Downloads / Views : 1 / 98

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Description

This workout is absolute madness! I personally find it to be worth the effort. You will see all sorts of gains pretty quickly. This maybe not be for everyone because we are all diffrent however!

Monday

Chest and Triceps

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Barbell Bench Press	30 sec	5	5
Chest		Dumbbell Bench Press	30 sec	5	5
Chest		Barbell Incline Bench Press	30 sec	5	5
Chest		Dumbbell Incline Bench Press	30 sec	5	5
Triceps		Dip	60 sec	5	5
Triceps		Tricep Dumbbell Kickback	30 sec	5	5
Triceps		Triceps Pushdown - Rope	30 sec	5	5
Triceps		Cable Rope Overhead Triceps Extension	30 sec	5	5

Tuesday

Back and Biceps

Muscle	Exercise Name		Timer	Reps	Sets	Track
Back		Pullups	30 sec	5	5
Back		V Bar Pull Down	30 sec	5	5
Back		Bent Arm One Arm Long Bar Row	30 sec	5	5
Back		Cable Seated Row	30 sec	5	5
Back		Barbell Deadlift	60 sec	5	5
Back		Back Extensions - Hyperextensions	30 sec	5	5
Biceps		Seated Close Grip Concentration Barbell Curl	60 sec	5	5
Biceps		Hammer Curls with Rope	60 sec	5	5

Wednesday

Legs and Shoulders

Muscle	Exercise Name		Timer	Reps	Sets	Track
Upper Legs		Freehand Jump Squat	30 sec	1	5
Upper Legs		Dumbbell Lunges	30 sec	5	5
Glutes		Hip Adduction	60 sec	12	5
Upper Legs		Barbell Zecher Squat	60 sec	5	5
Shoulders		Clean and Jerk	60 sec	5	5
Lower Legs		Standing Dumbbell Calf Raise	30 sec	5	5
Shoulders		Cable Internal Rotation	30 sec	5	5
Shoulders		Cable Shrug	30 sec	5	5
Shoulders		Dumbbell Lateral Raise	30 sec	5	5

Thursday

Chest and Triceps (repeat)

Friday

Back and Biceps (repeat)

Saturday

Legs and Shoulders (repeat)

Sunday

Cardio

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Aerobics	60 min	N/A	N/A

ANY	Abdominals

Muscle	Exercise Name		Timer	Reps	Sets	Track
Abs		Leg Raise	30 sec	20	3
Abs		Toe Touchers	30 sec	20	3
Abs		Janda Sit-Up	30 sec	20	3
Abs		Plate Twist	30 sec	20	3

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