Creating Awesome!

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Creating Awesome!

Shared By : Awesome304

Information

Frequency : 5 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Beginner
Downloads / Views : 25 / 538

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Description

(Monday- Legs & Cardio)
(Tuesday- Neck, Shoulders, Lats, & Cardio)
(Wednesday- Back & Cardio)
(Thursday- Biceps, Triceps, Forearms, & Cardio)
(Friday- Chest, Abs, & Cardio)Monday/Wednesday/Friday-"Running" Start 1 Mile -Add .5 Mile Every Other Week- "Walking" Start 1.5 Mile -Add .5 Mile Every Other Week-
Tuesday/Thursday- "Sprints" Start 10 Sprints- Add 1 Sprint Each Week-

Monday

Legs & Cardio

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Running	60 min	N/A	N/A
Cardio		Walking	60 min	N/A	N/A
Upper Legs		Barbell Squat	60 sec	6	3
Lower Legs		Standing Barbell Calf Raise	60 sec	6	3
Upper Legs		Leg Extensions	60 sec	6	3
Upper Legs		Lying Leg Curls	60 sec	6	3
Upper Legs		Mountain Climbers	60 sec	15	3

Tuesday

Neck, Deltoids, Shoulders, & Cardio

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Running	60 min	N/A	N/A
Shoulders		Lying Face Up Plate Neck Resistance	60 sec	10	3
Shoulders		Lying Face Down Plate Neck Resistance	60 sec	10	3
Shoulders		Barbell Shrug	60 sec	6	3
Shoulders		Dumbbell Shoulder Shrug	60 sec	6	3
Shoulders		Barbell Shoulder Press	60 sec	6	3
Shoulders		Dumbbell Arnold Press	60 sec	6	3
Shoulders		Dumbbell Raise	60 sec	10	3

Wednesday

Back & Cardio

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Running	60 min	N/A	N/A
Cardio		Walking	60 min	N/A	N/A
Back		Barbell Deadlift	60 sec	10	3
Back		Barbell Bent Over Row	60 sec	10	3
Back		Bent Over Two-Dumbbell Row	60 sec	10	3
Back		One-Arm Dumbell Row	60 sec	10	3
Glutes		Bridge	60 sec	N/A	3
Glutes		Kneeling Squat	60 sec	10	3

Thursday

Biceps, Triceps, Forearms, & Cardio

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Running	60 min	N/A	N/A
Biceps		Dumbbell Bicep Curl	60 sec	10	3
Biceps		Barbell Curl	60 sec	10	3
Biceps		Seated Dumbbell Inner Biceps Curl	60 sec	10	3
Biceps		Alternate Hammer Curl	60 sec	10	3
Triceps		Barbell Lying Triceps Extension	60 sec	10	3
Triceps		Dumbbell Standing Triceps Extension	60 sec	10	3
Triceps		Seated Triceps Press	60 sec	10	3
Triceps		Bench Dip	60 sec	10	3
Forearms		Palms-Up Barbell Wrist Curl Over A Bench	60 sec	10	3

Friday

Chest, Abs, & Cardio

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Running	60 min	N/A	N/A
Cardio		Walking	60 min	N/A	N/A
Chest		Barbell Bench Press	60 sec	10	3
Chest		Dumbbell Hammer Grip Incline Bench Press	60 sec	10	3
Chest		Straight Arms Dumbbell Pullover	60 sec	10	3
Chest		Push Up	60 sec	10	3
Abs		Cross-Body Crunch	60 sec	10	3
Abs		Alternate Heel Touchers	60 sec	10	3
Abs		Seated Flat Bench Leg Pull-In	60 sec	10	3

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