Y3T

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Y3T

Shared By : patrique.sa

Information

Frequency : 7 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Advanced
Downloads / Views : 12 / 193

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Description

ANY	Week 1 - Day 01 - Upeer legs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Upper Legs		Leg Extensions	30 sec	10	2
Upper Legs		Barbell Full Squat	30 sec	10	4
Upper Legs		Barbell Full Squat	60 sec	8	4
Upper Legs		Hack Squat	60 sec	8	4
Upper Legs		Leg Extensions	60 sec	8	4
Upper Legs		Lying Leg Curls	30 sec	10	4
Upper Legs		Lying Leg Curls	60 sec	8	4
Upper Legs		Smith Machine Stiff Legged Deadlift	60 sec	8	4
Upper Legs		Lying Leg Curls	60 sec	8	2

ANY	Week 1 - Day 02 - Chest and triceps

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Dumbbell Incline Bench Press	30 sec	10	4
Chest		Dumbbell Incline Bench Press	90 sec	20	4
Chest		Dumbbell Incline Fly	60 sec	8	3
Chest		Dumbbell Bench Press	60 sec	8	3
Triceps		Cable Triceps Pushdown	30 sec	8	3
Triceps		Cable Triceps Pushdown	60 sec	8	4
Triceps		Seated Triceps Press	60 sec	8	4

ANY	Week 1 - Day 03 - Rest or cardio

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

ANY	Week 1 - Day 04 - Back and biceps

Muscle	Exercise Name		Timer	Reps	Sets	Track
Back		Wide-Grip Lat Pulldown	30 sec	10	4
Back		Wide-Grip Lat Pulldown	60 sec	8	3
Back		Lying T-Bar Row	60 sec	8	3
Back		Romanian Deadlift	60 sec	8	3
Back		Cable Seated Row	60 sec	8	3
Biceps		Barbell Curl	30 sec	10	4
Biceps		Barbell Curl	60 sec	8	4
Biceps		Dumbbell Zottman Curl	60 sec	8	4
Back		Lying T-Bar Row	60 sec	10	3

ANY	Week 1 - Day 05 - Shoulders and calves

Muscle	Exercise Name		Timer	Reps	Sets	Track
Shoulders		Dumbbell Lateral Raise	30 sec	10	4
Shoulders		Dumbbell Lateral Raise	60 sec	8	3
Shoulders		Push Press	60 sec	8	3
Shoulders		Barbell Up Right Row	60 sec	8	3
Shoulders		Dumbbell Bent Over Delt Raise	60 sec	8	3
Lower Legs		Standing Calf Raises	30 sec	10	4
Lower Legs		Standing Calf Raises	60 sec	8	4
Lower Legs		Seated Calf Raise	60 sec	8	4

ANY	Week 1 - Day 06 - Rest or cardio

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

ANY	Week 1 - Day 07 - Rest or cardio

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

ANY	Week 2 - Day 08 - Upper legs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Upper Legs		Hack Squat	30 sec	10	4
Upper Legs		Hack Squat	60 sec	14	4
Upper Legs		Barbell Front Squat	60 sec	14	4
Upper Legs		Leg Extensions	60 sec	14	4
Upper Legs		Lying Leg Curls	30 sec	10	4
Upper Legs		Lying Leg Curls	60 sec	14	3
Upper Legs		Lying leg curls (Single leg)	60 sec	14	4
Upper Legs		Stiff-Legged Dumbbell Deadlift	60 sec	14	3

ANY	Week 2 - Day 09 - Chest and triceps

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Machine Fly	30 sec	10	3
Chest		Machine Fly	60 sec	14	3
Chest		Barbell Incline Bench Press	60 sec	14	3
Chest		Dumbbell Incline Fly	60 sec	14	2
Chest		Dumbbell Incline Bench Press	60 sec	14	2
Triceps		Seated Triceps Press	30 sec	10	4
Triceps		Seated Triceps Press	60 sec	14	2
Triceps		Bench Dip	60 sec	14	2
Triceps		EZ Bar Triceps Extension	60 sec	14	2
Triceps		Cable Triceps Pushdown	60 sec	14	2

ANY	Week 2 - Day 10 - Rest or cardio

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