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classic muscle mass gaining program


Shared By : Van77

Information

Frequency : 3 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Beginner
Downloads / Views : 12 / 212

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Description
 
Monday chest,shoulders,triceps
Muscle Exercise Name Timer Reps Sets Track

Chest

 Barbell Bench Press 60 sec Undefined 4 Progress Chart

Chest

 Dumbbell Fly 60 sec Undefined 3 Progress Chart

Chest

 Barbell Incline Bench Press 60 sec Undefined 3 Progress Chart

Chest

 Dumbbell Incline Fly 60 sec Undefined 3 Progress Chart

Shoulders

 Dumbbell Lateral Raise 60 sec Undefined 3 Progress Chart

Shoulders

 Barbell Shoulder Press 60 sec Undefined 3 Progress Chart

Triceps

 Triceps Pushdown V-Bar 60 sec Undefined 3 Progress Chart

Triceps

 Barbell Close Grip Bench Press 60 sec Undefined 3 Progress Chart

Triceps

 Barbell Triceps Extension 60 sec Undefined 3 Progress Chart
Wednesday back, biceps, abs
Muscle Exercise Name Timer Reps Sets Track

Back

 Pullups 60 sec Undefined 3 Progress Chart

Back

 Cable Seated Row 60 sec Undefined 3 Progress Chart

Back

 Barbell Bent Over Row 60 sec Undefined 3 Progress Chart

Back

 Barbell Deadlift 60 sec Undefined 4 Progress Chart

Shoulders

 Barbell Shrug 60 sec Undefined 4 Progress Chart

Biceps

 Dumbbell Concentration Curls 60 sec Undefined 3 Progress Chart

Biceps

 Barbell Curl 60 sec Undefined 3 Progress Chart

Biceps

 Preacher Curl 60 sec Undefined 3 Progress Chart

Biceps

 Hammer Curls 60 sec Undefined 3 Progress Chart

Abs

 Crunches 60 sec Undefined 3 Progress Chart

Abs

 Hanging Leg Raise 60 sec Undefined 3 Progress Chart
Friday legs
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

 Band Squat 60 sec Undefined 10 Progress Chart

Upper Legs

 Leg Press 60 sec Undefined 5 Progress Chart

Upper Legs

 Leg Extensions 60 sec Undefined 3 Progress Chart

Upper Legs

 Lying Leg Curls 60 sec Undefined 6 Progress Chart

Lower Legs

 Standing Calf Raises 60 sec Undefined 5 Progress Chart

Lower Legs

 Seated Calf Raise 60 sec Undefined 5 Progress Chart
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