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livelikeanapexpredator

Short Maximum Effort

Information

Frequency : 8 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Intermediate

Tags :

Description

Monday

Pull

Muscle

Exercise Name

Timer

Reps

Sets

Pull-Up

45 sec

10

5

EZ Bar Bent-Over Row (Reverse Grip)

45 sec

5

5

Dumbbell Bicep Curl

45 sec

5

4

Dumbbell Bicep Curl (Reverse Grip)

45 sec

5

3

Bench Weighted Decline Crunch

0 sec

20

4

Decline Bench Weighted Twist

30 sec

20

4

Back Hyperextension

0 sec

12

1

Tuesday

Push

Muscle

Exercise Name

Timer

Reps

Sets

Barbell Bench Press

45 sec

5

5

Dumbbell Incline Bench Press

45 sec

5

5

Dumbbell Tate Press

45 sec

5

4

Dip

45 sec

12

1

Deep Push-ups

45 sec

12

1

Standing Dumbell Wrist Curls

45 sec

25

3

Parallel Bar Leg Raise

0 sec

12

4

Parallel Bar Hip Raise

30 sec

12

4

Wednesday

Legs & Shoulders

Muscle

Exercise Name

Timer

Reps

Sets

Dumbbell Neutral Side Grip Deadlift

45 sec

5

5

Dumbbell Lunge

45 sec

5

5

Dumbbell Calf Raise

45 sec

25

4

Dumbbell Lateral Raise

45 sec

5

5

Dumbbell Lateral Raise (Prone)

45 sec

5

3

Dumbbell Front Raise

0 sec

5

2

Dumbbell Shoulder Press

45 sec

5

2

Thursday

Pull

Muscle

Exercise Name

Timer

Reps

Sets

Chin-Up

45 sec

10

5

Dumbbell Bent-Over Row

45 sec

5

5

Dumbbell Hammer Curl

45 sec

5

4

EZ Bar Curl (Reverse Grip)

45 sec

5

3

Bench Weighted Decline Crunch

0 sec

20

4

Decline Bench Weighted Twist

30 sec

20

4

Back Hyperextension

0 sec

12

1

Friday

Push

Muscle

Exercise Name

Timer

Reps

Sets

Barbell Incline Bench Press

45 sec

5

5

Dumbbell Bench Press

45 sec

5

5

Roman Barbell Standing Triceps Extension

45 sec

5

4

Dip

45 sec

12

1

Deep Push-ups

45 sec

12

1

Standing Dumbell Wrist Curls

45 sec

25

3

Parallel Bar Leg Raise

0 sec

12

4

Parallel Bar Hip Raise

30 sec

12

4

Saturday

Legs & Shoulders

Muscle

Exercise Name

Timer

Reps

Sets

Dumbell Neutral Side Grip Deadlift

45 sec

5

5

Dumbbell Lunge

45 sec

5

5

Dumbbell Calf Raise

45 sec

25

4

Dumbbell Lateral Raise

45 sec

5

5

Dumbbell Lateral Raise (Prone)

45 sec

5

3

Dumbbell Front Raise

0 sec

5

2

Dumbbell Shoulder Press

45 sec

5

2

ANY

Chest Dips & Push Ups

Muscle

Exercise Name

Timer

Reps

Sets

Dip

90 sec

12

4

Deep Push-ups

90 sec

20

4

ANY

Pull/Chin Ups

Muscle

Exercise Name

Timer

Reps

Sets

Pull-Up

90 sec

10

4

Chin-Up

90 sec

10

4