24 day extreme transformation




Information
Frequency : 4 days / week
Day Type : Numerical
Type : Bulking
Difficulty : Advanced

Tags :


Description

Day 2
Shoulders and abs
 
Muscle
Exercise Name
Timer
Reps
Sets
Track
60 sec
10
5

60 sec
10
5

60 sec
10
3

60 sec
10
3

Day 3
Back, biceps
 
Muscle
Exercise Name
Timer
Reps
Sets
Track
60 sec
30,25,20,15,10,5,5,10,15,20,25
12

60 sec
15
4

60 sec
15
4

60 sec
30,30,20,20,10
5

30 sec
40
4

60 sec
5,10,15,20,25,30
6

60 sec
10
4

60 sec
10
4

Day 4
Legs and abs
 
Muscle
Exercise Name
Timer
Reps
Sets
Track
60 sec
30,25,20,15,10,5,5,10,15,20,25
12

60 sec
25,20,15,10,5
6

60 sec
25,20,15,10,5
6

60 sec
5,10,15,20,25
6

60 sec
5,10,15,20,25
6

60 sec
10
4

30 sec
50
10

60 sec
15
4

60 sec
20
4

Day 6
Shoulders and abs
 
Muscle
Exercise Name
Timer
Reps
Sets
Track
60 sec
10
5

60 sec
10
5

60 sec
10
3

60 sec
10
3

Day 10
Shoulders and abs
 
Muscle
Exercise Name
Timer
Reps
Sets
Track
60 sec
10
5

60 sec
10
5

60 sec
10
3

60 sec
10
3

Day 14
Back, shoulders, biceps
 
Muscle
Exercise Name
Timer
Reps
Sets
Track
60 sec
30,25,20,15,10,5,5,10,15,20,25
12

60 sec
15
4

60 sec
15
4

60 sec
15
5

60 sec
10
4

60 sec
10
4

60 sec
30,25,20,15,10,5,5
6

60 sec
30,25,20,15,10,5,5
6

Day 15
Legs and abs
 
Muscle
Exercise Name
Timer
Reps
Sets
Track
60 sec
30,25,20,15,10,5,5,10,15,20,25
12

60 sec
20,20,15,15,10,10,5,5,10,15,20
12

60 sec
20
12

60 sec
10
4

30 sec
50
10

60 sec
15
4

30 sec
60
3

Day 16
WEEK 5 Chest, shoulders, triceps
 
Muscle
Exercise Name
Timer
Reps
Sets
Track
60 sec
30,25,20,15,10,5,5,10,15,20,25
12

60 sec
10,10,20,20,20
5

60 sec
10,10,20,20,20
5

60 sec
10,10,20,20
4

60 sec
10
4

30 sec
20
4

60 sec
10
6

60 sec
10
6

Day 17
Back, shoulders, biceps
 
Muscle
Exercise Name
Timer
Reps
Sets
Track
60 sec
30,25,20,15,10,5,5,10,15,20,25
12

60 sec
15
4

30 sec
10
4

30 sec
20
5

60 sec
10
4

60 sec
10
4

60 sec
5,10,15,20,25,30
6

60 sec
10,99,10,99,10,99
6

Day 18
Legs and abs
 
Muscle
Exercise Name
Timer
Reps
Sets
Track
60 sec
30,25,20,15,15,10,10,15,15,20,
12

60 sec
30,30,25,25,20,20,15,15,10,10,
12

60 sec
30,30,25,25,20,20,15,15,10,10,
12

30 sec
50
10

60 sec
10
4

60 sec
10
4

60 sec
10
4

Day 19
WEEK 6 Chest, shoulders, triceps
 
Muscle
Exercise Name
Timer
Reps
Sets
Track
60 sec
30,25,20,15,10,10,10,10,15,20,
12

60 sec
20,20,10,10,10
5

60 sec
10
5

60 sec
20,20,10,10
4

30 sec
30,30,20,20
4

30 sec
20
4

60 sec
20,20,20,10,10,10
6

60 sec
10
6

Day 21
Legs and abs
 
Muscle
Exercise Name
Timer
Reps
Sets
Track
60 sec
30,25,20,15,10,5,5,10,15,20,25
12

60 sec
30
12

60 sec
30
12

60 sec
10
4

30 sec
50
10

60 sec
15
4

60 sec
60
4

Day 23
Shoulders and abs
 
Muscle
Exercise Name
Timer
Reps
Sets
Track
60 sec
10
5

60 sec
10
5

60 sec
10
3

60 sec
10
3

Day 27
Shoulders and abs
 
Muscle
Exercise Name
Timer
Reps
Sets
Track
60 sec
10
5

60 sec
10
5

60 sec
10
3

60 sec
10
3

Day 28
Back, biceps
 
Muscle
Exercise Name
Timer
Reps
Sets
Track
60 sec
30
3

60 sec
30,25,20,15,10,5,5,10,15,20,25
12

60 sec
30,25,20,15,10,5,5,10,15,20,25
12

60 sec
5
5

30 sec
40
4

60 sec
5,10,15,20,25,30
6

60 sec
10
4

60 sec
10
4

Day 29
Legs and abs
 
Muscle
Exercise Name
Timer
Reps
Sets
Track
60 sec
5,10,15,20,25,30,30,25,20,15,1
12

60 sec
30,25,20,15,10,5,5,10,15,20,25
12

60 sec
30,25,20,15,10,5,5,10,15,20,25
12

60 sec
10
3

60 sec
30
6

60 sec
15
4

30 sec
40
4

Day 31
Shoulders and abs
 
Muscle
Exercise Name
Timer
Reps
Sets
Track
60 sec
10
5

60 sec
10
5

60 sec
10
3

60 sec
10
3

Day 33
Legs and abs
 
Muscle
Exercise Name
Timer
Reps
Sets
Track
60 sec
30,25,20,15,10,5,5,10,15,20,25
12

60 sec
5,10,15,20,25,30,30,25,20,15,1
12

60 sec
5,10,15,20,25,30,30,25,20,15,1
12

60 sec
10
3

30 sec
50
10

60 sec
15
4

30 sec
40
4