Bigger, Stronger, Faster

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Bigger, Stronger, Faster

Shared By : Ogar1978

Information

Frequency : 5 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Intermediate
Downloads / Views : 2 / 217

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Description

Monday

Chest, Biceps, and Forearms

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Barbell Bench Press	30 sec	8	3
Chest		Barbell Incline Bench Press	30 sec	8	3
Chest		Dumbbell Bench Press	30 sec	8	3
Chest		Machine Fly	30 sec	10	2
Biceps		Barbell Wide Grip Standing Biceps Curl	30 sec	8	2
Biceps		Hammer Curls	30 sec	8	3
Biceps		Preacher Curl	30 sec	8	2
Biceps		Incline Dumbbell Curl	30 sec	8	3
Forearms		Palms-Down Dumbbell Wrist Curl Over A Bench	30 sec	8	3
Forearms		Palms-Up Dumbbell Wrist Curl Over A Bench	30 sec	8	3

Tuesday

Quads and Calves

Muscle	Exercise Name		Timer	Reps	Sets	Track
Upper Legs		Leg Extensions	30 sec	12	3
Upper Legs		Barbell Squat	30 sec	15	3
Upper Legs		Leg Press	30 sec	12	3
Lower Legs		Calf Press On Leg Press Machine	30 sec	12	3
Lower Legs		Donkey Calf Raises	30 sec	12	3
Lower Legs		Seated Calf Raise	30 sec	12	3

Wednesday

Back and Traps

Muscle	Exercise Name		Timer	Reps	Sets	Track
Back		Wide-Grip Lat Pulldown	30 sec	10	3
Back		Barbell Bent Over Row	30 sec	8	3
Back		Single arm Hammer row	30 sec	8	3
Back		Barbell Deadlift	30 sec	8	2
Back		Close-Grip Front Lat Pulldown	30 sec	8	2
Shoulders		Dumbbell Shoulder Shrug	30 sec	10	4
Shoulders		Smith Machine Up Right Row	30 sec	10	6

Friday

Triceps and Shoulders

Muscle	Exercise Name		Timer	Reps	Sets	Track
Triceps		Barbell Seated Overhead Triceps Extension	30 sec	12	2
Triceps		EZ Bar Decline Close Grip Skull Crusher	30 sec	12	2
Triceps		Cable Triceps Pushdown	30 sec	12	2
Triceps		Reverse Grip Triceps Pushdown	30 sec	12	2
Shoulders		Dumbbell Bent Over Delt Raise	30 sec	12	3
Shoulders		Seated Dumbell Press	30 sec	12	3
Back		Cable Lateral Raise	30 sec	12	2
Shoulders		Cable Rope Rear Delt Row	30 sec	12	4

Saturday

Hamstring, Abs, and Lower Back

Muscle	Exercise Name		Timer	Reps	Sets	Track
Upper Legs		Lying Leg Curls	30 sec	10	3
Upper Legs		Seated Leg Curl	30 sec	10	3
Upper Legs		Smith Machine Stiff Legged Deadlift	30 sec	15	2
Abs		Decline Crunch	30 sec	25	3
Abs		Oblique Crunches	30 sec	20	2
Abs		Leg Raise	30 sec	20	3
Back		Back Extensions - Hyperextensions	30 sec	20	3

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