Transformation | Jefit - Best Android and iPhone Workout, Fitness, Exercise, Bodybuilding App | Workout Routine Database

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Exercise Database
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Transformation

Shared By : Fermion

Information

Frequency : 4 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Intermediate
Downloads / Views : 1 / 159

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Description

Monday

Pecho y Triceps

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Barbell Decline Bench Press	100 sec	8	4
Chest		Barbell Incline Bench Press	100 sec	8	3
Chest		Barbell Wide Grip Decline Bench Press	100 sec	8	3
Chest		Dumbbell Decline Fly	80 sec	8	2
Chest		Bent Arm Dumbbell Pullover	80 sec	8	2
Triceps		Cable Triceps Pushdown	100 sec	8	4
Triceps		Barbell Lying Triceps Press	100 sec	10	3
Triceps		Dip	100 sec	10	3

Tuesday

Espalda y Bíceps

Muscle	Exercise Name		Timer	Reps	Sets	Track
Back		Wide-Grip Rear Pull-Up	100 sec	8	3
Back		One-Arm Dumbell Row	100 sec	8	3
Back		Wide-Grip Lat Pulldown	100 sec	8	2
Back		Cable Seated Row	100 sec	10	3
Biceps		Barbell Curl	100 sec	8	3
Biceps		Preacher Curl	100 sec	8	3
Biceps		Dumbbell Flexor Incline Curl	100 sec	14	2
Biceps		EZ Bar Seated Close Grip Concentration Curl	100 sec	10	2

Thursday

Hombros y Antebrazos

Muscle	Exercise Name		Timer	Reps	Sets	Track
Shoulders		Barbell Shoulder Press	90 sec	10	3
Shoulders		Dumbbell Lateral Raise	90 sec	10	3
Shoulders		Dumbbell Arnold Press	90 sec	10	4
Shoulders		Lying One Arm Lateral Raise	90 sec	10	2
Shoulders		Cable Up Right Row	90 sec	10	4
Shoulders		Dumbbell Shoulder Shrug	90 sec	10	2
Forearms		Palms-Up Barbell Wrist Curl Over A Bench	90 sec	10	4
Forearms		Barbell Behind The Back Wrist Curl	90 sec	10	4

Friday

Piernas

Muscle	Exercise Name		Timer	Reps	Sets	Track
Upper Legs		Barbell Full Squat	120 sec	8	3
Upper Legs		Leg Extensions	120 sec	8	3
Upper Legs		Lying Leg Curls	120 sec	8	3
Upper Legs		Barbell Lunge	120 sec	10	3
Lower Legs		Standing Calf Raises	90 sec	10	2
Lower Legs		Seated Calf Raise	90 sec	10	2

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