Off Cycle Part 1

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Off Cycle Part 1

Shared By : PrinzNo1

Information

Frequency : 7 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Intermediate
Downloads / Views : 0 / 96

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Description

ANY	1 Chest Back shoulders abs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Barbell Incline Bench Press	60 sec	10	6
Back		Barbell Deadlift	60 sec	10	5
Shoulders		Dumbbell Shoulder Press	60 sec	8	4
Abs		Crunches	60 sec	20	5

ANY	4 hamstrings quads lowerback calves

Muscle	Exercise Name		Timer	Reps	Sets	Track
Upper Legs		Lying Leg Curls	60 sec	12	2
Upper Legs		Barbell Full Squat	60 sec	10	4
Upper Legs		Leg Extensions	60 sec	12	2
Back		Barbell Good Morning	60 sec	10	2
Lower Legs		Barbell Seated Calf Raise	60 sec	8	3

ANY	6 biceps triceps abs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Biceps		Seated Dumbell Curl	60 sec	12	5
Triceps		Triceps Pushdown - Rope	60 sec	12	5
Abs		Crunches	60 sec	20	5

ANY

Bonus ¥

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Boxing	60 min	N/A	N/A
Back		Climbers Chin Up	60 sec	8	3
Upper Legs		Narrow Stance Leg Press	60 sec	8	3
Glutes		Hip Adduction	60 sec	8	3
Glutes		One Leg Kickback	60 sec	8	3
Glutes		Pull Through	60 sec	8	3

ANY

Bonus ?

Muscle	Exercise Name		Timer	Reps	Sets	Track
Biceps		Dumbbell Concentration Curls	60 sec	8	3
Biceps		Standing Biceps Cable Curl	60 sec	8	3
Chest		Machine Incline Chest Press	60 sec	8	3
Chest		Straight Arms Dumbbell Pullover	60 sec	8	3
Abs		Ab Rollout on Knees	60 sec	8	3
Abs		Cable Crunch	60 sec	8	3
Back		Wide-Grip Pulldown Behind The Neck	60 sec	8	3
Upper Legs		Leg Extensions	60 sec	8	3

ANY

forearms

Muscle	Exercise Name		Timer	Reps	Sets	Track
Forearms		Barbell Behind The Back Wrist Curl	60 sec	8	3
Forearms		Dumbbell Lying Pronation	60 sec	8	3
Forearms		Palms-Up Barbell Wrist Curl Over A Bench	60 sec	8	3
Forearms		Wrist Roller	60 sec	8	3
Forearms		Dumbbell Lying Pronation	60 sec	8	3
Forearms		Palms-Down Dumbbell Wrist Curl Over A Bench	60 sec	8	3

ANY

Spartacus

Muscle	Exercise Name		Timer	Reps	Sets	Track
Upper Legs		Freehand Jump Squat	60 sec	8	3

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