Phom / Troy / 300

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Phom / Troy / 300

Shared By : d3k0y

Information

Frequency : 5 days / week
Day Type : Day of the Week
Type : Cutting
Difficulty : Intermediate
Downloads / Views : 5 / 148

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Description

Monday

Back

Muscle	Exercise Name		Timer	Reps	Sets	Track
Back		Close-Grip Front Lat Pulldown	90 sec	12	3
Back		T Bar Row	90 sec	12	3
Back		Barbell Bent Over Row	90 sec	12	3
Back		Cable Seated Row	90 sec	12	3
Back		Pullups	90 sec	25	1
Back		DC Back Stretch	60 sec	1	1
Cardio		Running	0 min	N/A	N/A

Tuesday

Quads / Hams / Abs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Upper Legs		Barbell Full Squat	120 sec	12	3
Upper Legs		Leg Extensions	90 sec	15	3
Upper Legs		Seated Leg Curl	90 sec	12	3
Upper Legs		Dumbbell Walking Lunges	90 sec	15	2
Back		Dumbbell Deadlift	90 sec	50	1
Abs		Planks	60 sec	1	5
Upper Legs		DC Quad Stretch	60 sec	1	1
Upper Legs		DC Hamstring Stretch	60 sec	1	1

Wednesday

Shoulders / Traps

Muscle	Exercise Name		Timer	Reps	Sets	Track
Shoulders		Dumbbell Front Raise	90 sec	12	3
Shoulders		Barbell Up Right Row	90 sec	12	3
Shoulders		Reverse Flyes	90 sec	12	3
Shoulders		Dumbbell Arnold Press	90 sec	12	3
Shoulders		Dumbbell Lateral Raise	90 sec	10	3
Shoulders		Dumbbell Shoulder Shrug	90 sec	10	3
Shoulders		DC Shoulder Stretch	60 sec	1	1
Cardio		Running	0 min	N/A	N/A

Thursday

Biceps / Triceps

Muscle	Exercise Name		Timer	Reps	Sets	Track
Forearms		Palms-Up Dumbbell Wrist Curl Over A Bench	60 sec	8	3
Forearms		Palms-Down Dumbbell Wrist Curl Over A Bench	60 sec	8	3
Biceps		Preacher Curl	90 sec	12	3
Biceps		Alternate Hammer Curl	90 sec	12	3
Biceps		Cross Body Hammer Curl	90 sec	12	3
Triceps		Dip Machine	90 sec	10	2
Triceps		Cable Triceps Pushdown	90 sec	12	3
Triceps		Barbell Close Grip Bench Press	90 sec	12	3
Triceps		EZ Bar Lying Close-Grip Triceps Extension Behind the Head	90 sec	10	3
Biceps		DC Bicep Stretch	60 sec	1	1
Triceps		DC Tricep Stretch	60 sec	1	1
Cardio		Running	0 min	N/A	N/A

Friday

REST

Saturday

REST

Sunday

Chest / Calves

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Barbell Bench Press	90 sec	12	3
Chest		Dumbbell Incline Bench Press	90 sec	12	3
Chest		Machine Incline Chest Press	90 sec	12	3
Chest		Cable Cross Over	90 sec	12	3
Chest		Push Up	90 sec	50	1
Lower Legs		Drop Box Jumps	90 sec	12	4
Lower Legs		Standing Calf Raises	90 sec	10	3
Lower Legs		Seated Calf Raise	90 sec	8	3
Chest		DC Chest Stretch	60 sec	1	1
Lower Legs		DC Calves Stretch	60 sec	1	1
Cardio		Running	0 min	N/A	N/A

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