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routine 1


Shared By : liam101uk

Information

Frequency : 4 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Advanced
Downloads / Views : 0 / 67

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Description

muscle hypertrophy and more endurence
 
Monday Chest and Triceps
Muscle Exercise Name Timer Reps Sets Track

Chest

 Barbell Bench Press 120 sec 12 6 Progress Chart

Chest

 Barbell Decline Bench Press 60 sec 12 6 Progress Chart

Chest

 Barbell Incline Bench Press 120 sec 12 7 Progress Chart

Chest

 Machine Fly 60 sec 12 8 Progress Chart

Triceps

 EZ Bar Triceps Extension 60 sec 12 6 Progress Chart

Abs

 vacum 60 sec 100 2 Progress Chart
Tuesday Back and Biceps
Muscle Exercise Name Timer Reps Sets Track

Back

 Wide-Grip Lat Pulldown 60 sec 8 6 Progress Chart

Back

 Close-Grip Front Lat Pulldown 60 sec 8 6 Progress Chart

Shoulders

 Reverse Flyes 60 sec 8 6 Progress Chart

Shoulders

 Barbell Shrug 60 sec 8 6 Progress Chart

Back

 One-Arm Dumbell Row 60 sec 8 6 Progress Chart

Biceps

 Hammer Curls 60 sec 8 6 Progress Chart

Abs

 vacum 60 sec 60 2 Progress Chart
Wednesday Legs and abs
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

 Barbell Squat 120 sec 12 6 Progress Chart

Lower Legs

 Rocking Standing Calf Raise 60 sec 8 6 Progress Chart

Back

 Barbell Deadlift 60 sec 12 6 Progress Chart

Abs

 exercise ball body extensions 60 sec 8 3 Progress Chart

Abs

 plank 60 sec 30 3 Progress Chart

Abs

 Air Bike 60 sec 30 3 Progress Chart
Thursday shoulders and forearms
Muscle Exercise Name Timer Reps Sets Track

Shoulders

 Dumbbell Arnold Press 60 sec 8 6 Progress Chart

Shoulders

 dumbell external rotator cuff 60 sec 8 6 Progress Chart

Shoulders

 Dumbbell Shoulder Press 60 sec 8 6 Progress Chart

Forearms

 Barbell Behind The Back Wrist Curl 60 sec 8 6 Progress Chart

Forearms

 Palms-Down Barbell Wrist Curl Over A Bench 60 sec 8 6 Progress Chart

Shoulders

 Dumbbell Cuban Press 60 sec 8 6 Progress Chart

Abs

 vacum 60 sec 60 2 Progress Chart
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