Deleons workout

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Deleons workout

Shared By : Michaeldeleon

Information

Frequency : 5 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Advanced
Downloads / Views : 2 / 93

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Description

Monday

Back, Biceps and Abdominals

Muscle	Exercise Name		Timer	Reps	Sets	Track
Back		Cable Lateral Raise	60 sec	Undefined	3
Back		Wide-Grip Pulldown Behind The Neck	60 sec	Undefined	3
Back		Barbell Reverse Grip Bent Over Row	60 sec	Undefined	3
Back		Gironda Sternum Chins	60 sec	Undefined	3
Back		Straight Arm Push Down	60 sec	Undefined	3
Back		Cable Seated Row	60 sec	Undefined	3
Back		V Bar Pull Down	60 sec	Undefined	3
Back		T Bar Row	60 sec	Undefined	3
Back		Chin-Up	60 sec	Undefined	3
Back		Pullups	60 sec	Undefined	3
Shoulders		Barbell Shrug	60 sec	Undefined	3
Back		One-Arm Dumbell Row	60 sec	Undefined	3
Biceps		Alternate Hammer Curl	60 sec	Undefined	3
Biceps		Barbell Wide Grip Standing Biceps Curl	60 sec	Undefined	3
Biceps		Dumbbell Bicep Curl	60 sec	Undefined	3
Biceps		Dumbbell Concentration Curls	60 sec	Undefined	3
Biceps		Dumbbell Lying Supine Biceps Curl	60 sec	Undefined	3
Biceps		EZ-Bar Curl	60 sec	Undefined	3
Biceps		Preacher Curl	60 sec	Undefined	3

Tuesday

Chest, Triceps and Abdominals

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Barbell Bench Press	60 sec	Undefined	3
Chest		Barbell Decline Bench Press	60 sec	Undefined	3
Chest		Barbell Incline Bench Press	60 sec	Undefined	3
Chest		Barbell Wide Grip Bench Press	60 sec	Undefined	3
Chest		Cable Cross Over	60 sec	Undefined	3
Chest		Dumbbell Bench Press	60 sec	Undefined	3
Chest		Dumbbell Decline Bench Press	60 sec	Undefined	3
Chest		Dumbbell Fly	60 sec	Undefined	3
Chest		Dumbbell Incline Bench Press	60 sec	Undefined	3
Chest		Machine Fly	60 sec	Undefined	3
Triceps		Barbell Close Grip Bench Press	60 sec	Undefined	3
Triceps		Barbell Lying Triceps Extension	60 sec	Undefined	3
Triceps		Barbell Lying Triceps Press	60 sec	Undefined	3
Triceps		Barbell Standing Overhead Triceps Extension	60 sec	Undefined	3
Triceps		Barbell Triceps Extension	60 sec	Undefined	3
Triceps		Cable Incline Triceps Extension	60 sec	Undefined	3
Triceps		Cable One Arm Tricep Extension	60 sec	Undefined	3
Triceps		Cable Triceps Pushdown	60 sec	Undefined	3
Triceps		Reverse Grip Triceps Pushdown	60 sec	Undefined	3
Triceps		Seated Tricep Dip	60 sec	Undefined	3
Triceps		Seated Triceps Press	60 sec	Undefined	3
Triceps		Tricep Dumbbell Kickback	60 sec	Undefined	3
Triceps		Triceps Pushdown V-Bar	60 sec	Undefined	3

Wednesday

Legs and Abdominals

Muscle	Exercise Name		Timer	Reps	Sets	Track
Glutes		One Leg Kickback	60 sec	Undefined	3
Upper Legs		Barbell Lunge	60 sec	Undefined	3
Upper Legs		Barbell Squat	60 sec	Undefined	3
Upper Legs		Barbell Wide Stance Squat	60 sec	Undefined	3
Upper Legs		Dumbbell Lunges	60 sec	Undefined	3
Upper Legs		Hack Squat	60 sec	Undefined	3
Upper Legs		Leg Extensions	60 sec	Undefined	3
Upper Legs		Leg Press	60 sec	Undefined	3
Upper Legs		Lying Leg Curls	60 sec	Undefined	3
Upper Legs		Seated Leg Curl	60 sec	Undefined	3
Upper Legs		Seated Leg Curl	60 sec	Undefined	3
Upper Legs		Thigh Abductor	60 sec	Undefined	3
Upper Legs		Thigh Adductor	60 sec	Undefined	3
Lower Legs		Calf Press On Leg Press Machine	60 sec	Undefined	3
Lower Legs		Standing Calf Raises	60 sec	Undefined	3

Thursday

Shoulders and Abdominals

Muscle	Exercise Name		Timer	Reps	Sets	Track
Shoulders		Barbell Shrug	60 sec	Undefined	3
Shoulders		Barbell Up Right Row	60 sec	Undefined	3
Shoulders		Cable Front Raise	60 sec	Undefined	3
Shoulders		Dumbbell Arnold Press	60 sec	Undefined	3
Shoulders		Dumbbell Bent Over Delt Raise	60 sec	Undefined	3
Shoulders		Dumbbell Front Raise	60 sec	Undefined	3
Shoulders		Dumbbell Lateral Raise	60 sec	Undefined	3
Shoulders		Dumbbell Shoulder Press	60 sec	Undefined	3
Shoulders		Machine Shoulder Press	60 sec	Undefined	3
Shoulders		Seated Side Lateral Raise	60 sec	Undefined	3

Friday

Repeat Monday. Next week start with tuesday.

Muscle	Exercise Name		Timer	Reps	Sets	Track
Abs		Ab Crunch Machine	60 sec	Undefined	3
Abs		Decline Crunch	60 sec	Undefined	3
Abs		Exercise Ball Crunch	60 sec	Undefined	3
Abs		Flat Bench Lying Leg Raise	60 sec	Undefined	3
Abs		Hanging Pike	60 sec	Undefined	3
Abs		Leg Raise	60 sec	Undefined	3
Abs		Plate Twist	60 sec	Undefined	3
Abs		Press Sit-Up	60 sec	Undefined	3

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