3 spilt

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3 spilt

Shared By : Aske Landgren

Information

Frequency : 6 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Advanced
Downloads / Views : 21 / 322

Average Rating

Based upon 8 vote(s)

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Description

No pain, No gain

Monday

Bryst, Triceps og skulder

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Barbell Bench Press	120 sec	5	5
Chest		Dumbbell Incline Bench Press	60 sec	8	3
Chest		Bent Arm Dumbbell Pullover	60 sec	8	3
Triceps		Barbell Lying Triceps Press	60 sec	8	3
Shoulders		Barbell Shoulder Press	60 sec	8	3
Shoulders		Barbell Shrug	60 sec	8	3
Chest		Cable Cross Over	60 sec	8	3
Triceps		Cable Triceps Pushdown	60 sec	8	3
Triceps		Cable One Arm Tricep Extension	60 sec	8	3

Tuesday

Ryg, Biceps og underarm

Muscle	Exercise Name		Timer	Reps	Sets	Track
Back		Barbell Deadlift	120 sec	5	5
Back		One-Arm Dumbell Row	60 sec	8	3
Back		Wide-Grip Lat Pulldown	60 sec	8	3
Biceps		Barbell Curl	60 sec	8	3
Biceps		Standing One-Arm Dumbbell Curl Over Incline Bench	60 sec	8	3
Forearms		Palms-Up Barbell Wrist Curl Over A Bench	60 sec	8	3
Back		Full Range Of Motion Lat Pulldown	60 sec	8	3
Biceps		Overhead Cable Curl	60 sec	8	3

Wednesday

Ben og mave

Muscle	Exercise Name		Timer	Reps	Sets	Track
Upper Legs		Barbell Squat	120 sec	5	5
Lower Legs		Seated Calf Raise	60 sec	8	3
Upper Legs		Leg Press	60 sec	8	3
Lower Legs		Rocking Standing Calf Raise	60 sec	10	3
Abs		Dumbbell Side Bend	60 sec	10	3
Abs		Knee Hip Raise On Parallel Bars	60 sec	8	3
Upper Legs		Leg Extensions	60 sec	8	3
Abs		Cable Crunch	60 sec	8	3
Abs		Tuck Crunch	60 sec	8	3

Thursday

Bryst, Triceps og skulder

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Barbell Bench Press	100 sec	5	5
Chest		Dumbbell Incline Bench Press	60 sec	8	3
Chest		Bent Arm Dumbbell Pullover	60 sec	8	3
Shoulders		Barbell Shoulder Press	60 sec	8	3
Triceps		Barbell Lying Triceps Press	60 sec	8	3
Shoulders		Barbell Shrug	60 sec	8	3
Chest		Cable Cross Over	60 sec	8	3
Triceps		Cable Triceps Pushdown	60 sec	8	3
Triceps		Cable One Arm Tricep Extension	60 sec	8	3

Friday

Ryg, Biceps og underarm

Muscle	Exercise Name		Timer	Reps	Sets	Track
Back		Barbell Deadlift	100 sec	5	5
Back		One-Arm Dumbell Row	60 sec	8	3
Back		Wide-Grip Lat Pulldown	60 sec	8	3
Biceps		Barbell Curl	60 sec	8	3
Biceps		Standing One-Arm Dumbbell Curl Over Incline Bench	60 sec	8	3
Forearms		Palms-Up Barbell Wrist Curl Over A Bench	60 sec	10	3
Back		Full Range Of Motion Lat Pulldown	60 sec	8	3
Biceps		Overhead Cable Curl	60 sec	8	3

Saturday

Ben og mave

Muscle	Exercise Name		Timer	Reps	Sets	Track
Upper Legs		Barbell Squat	120 sec	5	5
Lower Legs		Seated Calf Raise	60 sec	8	3
Upper Legs		Leg Press	60 sec	10	3
Lower Legs		Rocking Standing Calf Raise	60 sec	10	3
Abs		Knee Hip Raise On Parallel Bars	60 sec	8	3
Upper Legs		Leg Extensions	60 sec	8	4
Upper Legs		Lying Leg Curls	60 sec	8	4
Abs		Cable Crunch	60 sec	10	3
Abs		Tuck Crunch	60 sec	10	3
Abs		Dumbbell Side Bend	60 sec	8	3

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