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routine 2

Shared By : liam101uk

Information

Frequency : 4 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Advanced
Downloads / Views : 0 / 72

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Description
 
Monday chest and tris
Muscle Exercise Name Timer Reps Sets Track

Chest

 Dumbbell Bench Press 60 sec 8 9 Progress Chart

Chest

 Dumbbell Decline Bench Press 60 sec 8 10 Progress Chart

Chest

 Dumbbell Incline Bench Press 60 sec 8 7 Progress Chart

Chest

 Dumbbell Fly 60 sec 8 6 Progress Chart

Triceps

 Dumbbell Lying Triceps Extension Across Face 60 sec 8 6 Progress Chart

Abs

 vacum 60 sec 8 2 Progress Chart
Tuesday back and bis
Muscle Exercise Name Timer Reps Sets Track

Back

 Pullups 60 sec 8 8 Progress Chart

Back

 Chin-Up 60 sec 8 9 Progress Chart

Shoulders

 Reverse Flyes 60 sec 8 6 Progress Chart

Back

 Middle Back Shrug 60 sec 8 6 Progress Chart

Back

 Barbell Bent Over Row 60 sec 8 6 Progress Chart

Biceps

 Alternate Incline Dumbbell Curl 60 sec 8 6 Progress Chart

Abs

 vacum 60 sec 8 2 Progress Chart
Wednesday legs and abs
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

 Barbell Hack Squat 60 sec 8 6 Progress Chart

Lower Legs

 Standing Barbell Calf Raise 60 sec 8 6 Progress Chart

Back

 Romanian Deadlift 60 sec 8 6 Progress Chart

Abs

 Cross-Body Crunch 60 sec 8 3 Progress Chart

Abs

 Side Bridge 60 sec N/A 3 Progress Chart

Abs

 Leg Raise 60 sec 8 3 Progress Chart
Thursday shoulders and forearms
Muscle Exercise Name Timer Reps Sets Track

Shoulders

 Barbell Shoulder Press 60 sec 8 6 Progress Chart

Shoulders

 Dumbbell Lateral Raise 60 sec 8 6 Progress Chart

Shoulders

 Dumbbell Arnold Press 60 sec 8 7 Progress Chart

Forearms

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

Forearms

 Seated One Arm Dumbbell Palms Up Wrist Curl 60 sec 8 6 Progress Chart

Shoulders

 Rack Delivery 60 sec 8 6 Progress Chart

Abs

 vacum 60 sec 8 2 Progress Chart
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