14 week cycle

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14 week cycle

Shared By : alexxb

Information

Frequency : 6 days / week
Day Type : Numerical
Type : Bulking
Difficulty : Advanced
Downloads / Views : 6 / 129

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Description

1-7 day = Power/High-Rep
8-14day = High-rep/Power

Day 1

Quadriceps/Hamstrings

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Step Machine	300 min	N/A	N/A
Upper Legs		Lying Leg Curls	30 sec	30	3
Upper Legs		Sumo Deadlift	60 sec	12	5
Upper Legs		Barbell Lunge	30 sec	30	3
Upper Legs		Leg Press	60 sec	12	5
Upper Legs		Hack Squat	60 sec	12	5

Day 2

Shoulders/Calves

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Step Machine	300 min	N/A	N/A
Shoulders		Dumbbell Bent Over Delt Raise	60 sec	12	5
Lower Legs		Seated Calf Raise	30 sec	30	3
Shoulders		Dumbbell Lateral Raise	60 sec	12	5
Lower Legs		Standing Calf Raises	30 sec	30	3
Shoulders		Barbell Shoulder Press	60 sec	12	3

Day 3

cardio

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Step Machine	1200 min	N/A	N/A
Abs		Hanging Leg Raise	0 sec	15	4
Abs		Crunches	0 sec	50	4

Day 4

Chest/Back

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Step Machine	300 min	N/A	N/A
Chest		Barbell Incline Bench Press	60 sec	12	4
Back		Close-Grip Front Lat Pulldown	30 sec	30	4
Chest		Barbell Bench Press	60 sec	12	4
Back		Wide-Grip Lat Pulldown	30 sec	30	4
Triceps		Dip	60 sec	12	4
Back		Cable Seated Row	30 sec	30	4
Back		Back Extensions - Hyperextensions	30 sec	30	3

Day 5

Triceps/Biceps

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Step Machine	300 min	N/A	N/A
Triceps		Lying Close-Grip Barbell Triceps Press To Chin	60 sec	12	4
Biceps		Barbell Curl	30 sec	30	3
Triceps		Barbell Seated Overhead Triceps Extension	60 sec	12	4
Biceps		Dumbbell Flexor Incline Curl	30 sec	30	3
Triceps		Triceps Pushdown - Rope	60 sec	12	4
Biceps		Hammer Curls with Rope	30 sec	30	3

Day 6

Cardio

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Step Machine	1200 min	N/A	N/A
Abs		Hanging Leg Raise	0 sec	15	4
Abs		Crunches	0 sec	50	4

Day 7

Rest - Off

Day 8

Quadriceps/Hamstrings

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Step Machine	300 min	N/A	N/A
Upper Legs		Lying Leg Curls	60 sec	12	3
Upper Legs		Leg Extensions	30 sec	30	4
Upper Legs		Smith Machine Hack Squat	60 sec	12	3
Upper Legs		Barbell Full Squat	30 sec	30	4
Upper Legs		Leg Press	30 sec	30	4
Upper Legs		Hack Squat	30 sec	30	4

Day 9

Shoulders/Calves

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Step Machine	300 min	N/A	N/A
Shoulders		Dumbbell Bent Over Delt Raise	30 sec	30	4
Shoulders		Dumbbell Lateral Raise	30 sec	30	4
Lower Legs		Standing Calf Raises	60 sec	12	4
Shoulders		Cable Rope Rear Delt Row	30 sec	30	4
Shoulders		Standing Low Pulley Deltoid Raise	30 sec	30	4
Lower Legs		Seated Calf Raise	60 sec	12	4
Shoulders		Dumbbell Shoulder Press	30 sec	30	3

Day 10

Cardio

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Step Machine	1200 min	N/A	N/A
Abs		Hanging Leg Raise	0 sec	15	4
Abs		Crunches	0 sec	50	4

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