bulking one muscle daily

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bulking one muscle daily

Shared By : estebanmurguia

Information

Frequency : 5 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Intermediate
Downloads / Views : 2 / 142

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Description

2 months exercise plan
divided in 4 levels
1.- heavy training 6-7 reps
2.- heavy technical training 8 technical reps
3.- medium training 10-12 reps
4.- light training 12 technical reps

Monday

1: Pecho, antebrazo y abs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Barbell Incline Bench Press	90 sec	7	3
Chest		Barbell Bench Press	90 sec	7	3
Chest		Barbell Decline Bench Press	90 sec	7	3
Chest		Dumbbell Incline Fly	90 sec	10	3
Chest		Dumbbell Fly	90 sec	10	3
Forearms		Reverse Barbell Curl	60 sec	10	3
Forearms		Palms-Down Dumbbell Wrist Curl Over A Bench	60 sec	10	3
Abs		Cable Crunch	0 sec	20	3
Abs		Hanging Leg Raise	0 sec	20	3
Abs		Decline Crunch	60 sec	10	3

Tuesday

1: Pierna, pantorrilla y oblicuos

Muscle	Exercise Name		Timer	Reps	Sets	Track
Upper Legs		Barbell Full Squat	90 sec	6	3
Upper Legs		Barbell Front Squat	90 sec	6	3
Upper Legs		Leg Press	90 sec	6	4
Back		Romanian Deadlift	90 sec	6	4
Upper Legs		Dumbbell Squat To A Bench	90 sec	10	4
Lower Legs		Standing Calf Raises	0 sec	10	3
Lower Legs		Seated Calf Raise	0 sec	10	3
Abs		Crunches	60 sec	30	3
Abs		Alternate Heel Touchers	60 sec	20	3
Abs		Oblique Crunches	60 sec	20	3

Wednesday

1: Bicep; tricep y abs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Biceps		Dumbbell Alternate Bicep Curl	0 sec	7	3
Triceps		Barbell Close Grip Bench Press	60 sec	7	3
Biceps		Preacher Curl	0 sec	7	3
Triceps		EZ Bar Triceps Extension	60 sec	7	3
Biceps		EZ-Bar Curl	0 sec	21	3
Triceps		Machine Triceps Extension	60 sec	7	3
Abs		Decline Crunch	0 sec	10	3
Abs		Hanging Leg Raise	0 sec	20	3
Abs		Ab Crunch Machine	90 sec	20	3

Thursday

1: Hombros, trapecios y oblicuos

Muscle	Exercise Name		Timer	Reps	Sets	Track
Shoulders		Dumbbell Front Raise	90 sec	7	3
Shoulders		Dumbbell Lateral Raise	90 sec	7	3
Shoulders		Dumbbell Bent Over Delt Raise	90 sec	7	3
Shoulders		Dumbbell Shoulder Press	90 sec	7	3
Shoulders		Barbell Shrug	90 sec	10	3
Shoulders		Dumbbell Shoulder Shrug	90 sec	10	3
Abs		Crunches	0 sec	8	3
Abs		Decline Oblique Crunch	0 sec	8	3

Friday

1: Espalda y abs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Back		Pullups	90 sec	7	3
Back		One-Arm Dumbell Row	60 sec	7	3
Back		Cable Incline Pushdown	90 sec	7	3
Back		Barbell Bent Over Row	90 sec	7	3
Back		Straight Arm Push Down	60 sec	7	3
Abs		Cable Crunch	0 sec	20	3
Abs		Ab Crunch Machine	0 sec	10	3
Abs		Hanging Leg Raise	60 sec	20	3

Sunday

Nadar

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

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