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bulking up my bony self

Shared By : curiel30

Information

Frequency : 7 days / week
Day Type : Numerical
Type : Bulking
Difficulty : Beginner
Downloads / Views : 1 / 141

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Description

on this work out i plan on bulking up by lifting and eating. lifting every other day and on the days off incorporate running/cardio.

Day 1

Chest and Triceps

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Dumbbell Bench Press	60 sec	10	3
Chest		Dumbbell Fly	90 sec	10	3
Chest		Machine Fly	60 sec	10	3
Chest		Push Up	60 sec	15	3
Triceps		EZ Bar Decline Close Grip Skull Crusher	90 sec	8	3
Triceps		Dumbbell One Arm Triceps Extension	60 sec	10	3
Triceps		Dumbbell Lying Triceps Extension	90 sec	10	3
Triceps		Close Triceps Pushup	90 sec	15	3

Day 2

Cardio / Running

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Running	20 min	N/A	N/A

Day 3

Biceps, forearm, back

Muscle	Exercise Name		Timer	Reps	Sets	Track
Biceps		Barbell Drag Curl	90 sec	10	3
Biceps		Dumbbell Alternate Bicep Curl	60 sec	8	3
Biceps		Dumbbell Concentration Curls	60 sec	10	3
Biceps		EZ Bar Seated Close Grip Concentration Curl	90 sec	8	3
Forearms		Seated Palm-Up Barbell Wrist Curl	60 sec	8	3
Back		Cable Seated Row	60 sec	10	3
Back		Bent Over Two-Dumbbell Row	60 sec	10	3
Back		Pullups	90 sec	7	3
Back		One-Arm Dumbell Row	60 sec	12	3

Day 4

Cardio / Swimm

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

Day 5

Shoulders, leg and abs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Shoulders		Barbell Shoulder Press	60 sec	12	3
Shoulders		Dumbbell Arnold Press	60 sec	10	3
Shoulders		Dumbbell Cuban Press	60 sec	10	3
Shoulders		Dumbbell Lateral Raise	60 sec	8	3
Lower Legs		Seated Calf Raise	60 sec	20	3
Upper Legs		Dumbbell Lunges	60 sec	15	3
Upper Legs		Goblet Squat	60 sec	15	3
Abs		Air Bike	60 sec	26	3
Abs		Alternate Heel Touchers	60 sec	20	3

Day 6

cardio / boxing

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