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Garry's Routine

Shared By : garry76

Information

Frequency : 3 days / week
Day Type : Numerical
Type : Bulking
Difficulty : Intermediate
Downloads / Views : 3 / 127

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Description

This routine was designed for bodybuilding beginners who want to gain muscle. This day split routine consists of chest,shoulders,back,arms and legs training. The goal of this routine is to gain maximum amount of muscle while keeping fat gain at minimum.
 
Day 1 1-Back, Biceps, and Forearm
Muscle Exercise Name Timer Reps Sets Track

Back

 Back Extensions - Hyperextensions 180 sec 15 3 Progress Chart

Back

 Wide-Grip Lat Pulldown 60 sec 8 3 Progress Chart

Back

 Cable Seated Row 180 sec 8 3 Progress Chart

Back

 One-Arm Dumbell Row 180 sec 8 3 Progress Chart

Biceps

 Dumbbell Concentration Curls 180 sec 8 3 Progress Chart

Biceps

 Hammer Curls 180 sec 8 3 Progress Chart

Biceps

 Preacher Curl Machine 60 sec 8 3 Progress Chart

Abs

 Decline Oblique Crunch 60 sec 8 3 Progress Chart
Day 2 2-Chest and tri
Muscle Exercise Name Timer Reps Sets Track

Chest

 Barbell Wide Grip Bench Press 60 sec 8 3 Progress Chart

Chest

 Barbell Incline Bench Press 60 sec 8 3 Progress Chart

Chest

 Dumbbell Decline Bench Press 60 sec 8 3 Progress Chart

Triceps

 Barbell Lying Triceps Extension 60 sec 8 3 Progress Chart

Triceps

 Triceps Pushdown - Rope 60 sec 8 3 Progress Chart

Triceps

 Cable One Arm Tricep Extension 60 sec 8 3 Progress Chart

Abs

 Decline Crunch 60 sec 25 3 Progress Chart

Abs

 Plate Twist 60 sec 10 3 Progress Chart

Abs

 Dumbbell Side Bend 60 sec 12 3 Progress Chart
Day 3 3-Shoulders and Legs
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

 Barbell Squat 120 sec 12 3 Progress Chart

Upper Legs

 Leg Press 180 sec 12 3 Progress Chart

Upper Legs

 Leg Extensions 180 sec 8 3 Progress Chart

Shoulders

 Dumbbell Shoulder Press 60 sec 8 3 Progress Chart

Shoulders

 Dumbbell Lateral Raise 60 sec 8 3 Progress Chart

Shoulders

 Dumbbell Bent Over Delt Raise 180 sec 8 3 Progress Chart

Shoulders

 Barbell Shrug 60 sec 8 3 Progress Chart
Day 4 Abs Cardio
Muscle Exercise Name Timer Reps Sets Track

Cardio

 Running 60 min N/A N/A Progress Chart

Cardio

 Elliptical Training 60 min N/A N/A Progress Chart

Cardio

 Rowing 60 min N/A N/A Progress Chart

Abs

 Decline Crunch 60 sec 25 3 Progress Chart

Abs

 Plate Twist 180 sec 10 3 Progress Chart

Abs

 Dumbbell Side Bend 60 sec 12 3 Progress Chart
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