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big boy basicn

Shared By : metalstorm_rus

Information

Frequency : 5 days / week
Day Type : Numerical
Type : General Fitness
Difficulty : Beginner
Downloads / Views : 1 / 110

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Description
 
Day 1 ???? ?????? 80% ?? ??. ????? 60, 55, 50
Muscle Exercise Name Timer Reps Sets Track

Chest

 Barbell Bench Press 60 sec 3 8 Progress Chart

Back

 Cable Seated Row 60 sec 3 8 Progress Chart

Back

 Pullups 60 sec 3 8 Progress Chart

Shoulders

 Dumbbell Shoulder Press 60 sec 3 8 Progress Chart
Day 2 ???? ?????? 70, 72, 74
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

 Barbell Squat 90 sec 8 3 Progress Chart

Abs

 Reverse Crunch 60 sec 8 3 Progress Chart

Back

 Dumbbell Deadlift 60 sec 8 3 Progress Chart

Abs

 Ab Rollout on Knees 60 sec 8 3 Progress Chart

Lower Legs

 Standing Calf Raises 60 sec 8 3 Progress Chart
Day 3 ???? ?????? 70, 72, 74
Muscle Exercise Name Timer Reps Sets Track

Chest

 Dumbbell Incline Bench Press 90 sec 8 3 Progress Chart

Back

 ???? ???????? ?? ???????? 90 sec 8 3 Progress Chart

Biceps

 Barbell Curl 90 sec 8 3 Progress Chart

Triceps

 Triceps Pushdown - Rope 90 sec 8 3 Progress Chart
Day 4 ???? ?????????, 80, ????? 60, 55, 50
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

 Barbell Hack Squat 60 sec 3 8 Progress Chart

Upper Legs

 Lying Leg Curls 60 sec 3 8 Progress Chart

Abs

 Reverse Crunch 60 sec 3 8 Progress Chart

Lower Legs

 Seated Calf Raise 30 sec 3 8 Progress Chart
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