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Information
Frequency :
4 days / week
Day Type :
Day of the Week
Type :
Bulking
Difficulty :
Intermediate
Tags :
Description
Monday
chest+back
Muscle
Exercise Name
Timer
Reps
Sets
Track
Chest
Barbell Bench Press
95 sec
12
6
Back
Pull Ups
95 sec
12
5
Chest
Barbell Incline Bench Press
95 sec
12
6
Chest
Barbell Decline Bench Press
95 sec
12
5
Back
Wide Grip Lat Pulldown
95 sec
12
5
Chest
Dumbbell Fly
95 sec
12
5
Back
Cable Seated Row
95 sec
12
5
Chest
Dumbbell Incline Fly
95 sec
12
5
Chest
Dumbbell Decline Fly
95 sec
12
5
Back
Leverage Machine Iso Row
90 sec
12
4
Back
Dumbbell One Arm Row
80 sec
12
4
Chest
Machine Fly
90 sec
12
4
Tuesday
biceps+forarm+triceps
Muscle
Exercise Name
Timer
Reps
Sets
Track
Triceps
Dip
95 sec
12
4
Back
Chin Up
95 sec
12
4
Triceps
Barbell Close Grip Bench Press
95 sec
12
4
Biceps
Barbell Curl
95 sec
12
4
Triceps
Cable Triceps Pushdown
95 sec
12
4
Biceps
Dumbbell Alternate Bicep Curl
95 sec
12
5
Forearms
Barbell Reverse Curl
95 sec
12
4
Triceps
EZ Bar Triceps Extension
95 sec
12
5
Forearms
Barbell Behind The Back Wrist Curl
95 sec
12
4
Forearms
Barbell Seated Palms Up Wrist Curl
95 sec
12
4
Biceps
Dumbbell Alternate Hammer Curl
95 sec
12
4
Triceps
Dumbbell Standing Triceps Extension
95 sec
12
4
Biceps
Dumbbell Concentration Curls
95 sec
12
4
Wednesday
shoulder
Muscle
Exercise Name
Timer
Reps
Sets
Track
Shoulders
Barbell Standing Military Press
90 sec
12
5
Shoulders
Barbell Shrug
90 sec
12
6
Shoulders
Barbell Up Right Row
90 sec
12
4
Shoulders
Barbell Front Raise
90 sec
12
4
Shoulders
Machine Reverse Flyes
90 sec
12
4
Shoulders
Dumbbell Lateral Raise
90 sec
12
4
Shoulders
Dumbbell Bent Over Delt Raise
90 sec
12
4
Shoulders
Dumbbell Arnold Press
90 sec
12
5
Abs
Decline Crunch
90 sec
12
4
Chest
Push Up
90 sec
12
7
Abs
Hanging Leg Raise
90 sec
12
4
Abs
Air Bike
90 sec
12
4
Abs
Leg Raise
90 sec
12
4
Abs
Plank
90 sec
-
4
Abs
Oblique Crunches
90 sec
12
4
ANY
abs
Muscle
Exercise Name
Timer
Reps
Sets
Track
Abs
Plank
90 sec
-
4
Abs
Air Bike
90 sec
12
4
Abs
Leg Raise
90 sec
12
4
Abs
Hanging Leg Raise
90 sec
12
4
Abs
Decline Crunch
90 sec
12
4
ANY
chest+back
Muscle
Exercise Name
Timer
Reps
Sets
Track
Chest
Push Up
90 sec
12
6
Back
Pull Ups
95 sec
12
5
Chest
Dumbbell Bench Press
90 sec
12
5
Back
Wide Grip Lat Pulldown
95 sec
12
5
Chest
Dumbbell Incline Bench Press
90 sec
12
5
Chest
Dumbbell Decline Bench Press
90 sec
12
5
Back
Cable Seated Row
95 sec
12
5
Chest
Machine Fly
90 sec
12
4
Back
Leverage Machine Iso Row
90 sec
12
4
Back
Dumbbell One Arm Row
80 sec
12
4