Go Hardcore or Go Home

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Go Hardcore or Go Home

Shared By : gdirte82

Information

Frequency : 5 days / week
Day Type : Numerical
Type : Bulking
Difficulty : Intermediate
Downloads / Views : 0 / 110

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Description

Day 1

Thighs and Hamstrings

Muscle	Exercise Name		Timer	Reps	Sets	Track
Upper Legs		Leg Extensions	60 sec	12	2
Upper Legs		Barbell Squat	60 sec	12	4
Upper Legs		Barbell Squat	60 sec	10	4
Upper Legs		Leg Press	60 sec	10	4
Upper Legs		Leg Extensions	60 sec	10	4
Upper Legs		Lying Leg Curls	60 sec	12	4
Upper Legs		Lying Leg Curls	60 sec	10	4
Back		Dumbbell Deadlift	60 sec	10	4
Upper Legs		Seated Leg Curl	60 sec	10	4

Day 2

Chest And Triceps

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Dumbbell Incline Bench Press	60 sec	12	3
Chest		Dumbbell Incline Bench Press	60 sec	20	4
Chest		Dumbbell Incline Fly	60 sec	10	3
Chest		Bench Press Machine	60 sec	10	3
Triceps		Cable Triceps Pushdown	60 sec	12	3
Triceps		Cable Triceps Pushdown	60 sec	10	4
Triceps		Cable Standing Triceps Extension	60 sec	10	4

Day 3

Yoga

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

Day 4

Back And Biceps

Muscle	Exercise Name		Timer	Reps	Sets	Track
Back		Wide-Grip Lat Pulldown	60 sec	12	4
Back		Wide-Grip Lat Pulldown	60 sec	10	3
Back		Lying T-Bar Row	60 sec	10	3
Back		Barbell Deadlift	60 sec	10	3
Back		Cable Seated Row	60 sec	10	3
Biceps		Barbell Curl	60 sec	12	4
Biceps		Barbell Curl	60 sec	10	4
Biceps		Dumbbell Bicep Curl	60 sec	10	4
Back		One-Arm Dumbell Row	60 sec	20	2

Day 5

Shoulders And Calves

Muscle	Exercise Name		Timer	Reps	Sets	Track
Shoulders		Dumbbell Lateral Raise	60 sec	12	4
Shoulders		Dumbbell Lateral Raise	60 sec	10	3
Shoulders		Push Press	60 sec	10	3
Shoulders		Barbell Up Right Row	60 sec	10	3
Shoulders		Dumbbell Bent Over Delt Raise	60 sec	10	3
Lower Legs		Standing Barbell Calf Raise	60 sec	12	4
Lower Legs		Standing Barbell Calf Raise	60 sec	10	4
Lower Legs		Seated Calf Raise	60 sec	10	4

Day 6

Rest

Day 7

Rest

Day 8

Hammies And Thighs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Upper Legs		Leg Press	60 sec	12	4
Upper Legs		Leg Press	60 sec	16	4
Upper Legs		Smith Machine Squat	60 sec	16	4
Upper Legs		Leg Press	60 sec	16	4
Upper Legs		Seated Leg Curl	60 sec	12	4
Upper Legs		Seated Leg Curl	60 sec	16	3
Upper Legs		Seated Leg Curl	60 sec	16	4
Back		Dumbbell Deadlift	60 sec	16	3

Day 9

Chesticles And Tri's

Day 10

Yoga Fire

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