Current Workout Routine | JEFIT - Best Android and iPhone Workout, Fitness, Exercise, Bodybuilding App | Best Workout Tracker

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tommy_ironaddict

NoAverageOldman

get big

Information

Frequency : 13 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Advanced

Tags :

Description

take heavy weights so that u can do max 4-6 reps.

Monday

Arms

Muscle

Exercise Name

Timer

Reps

Sets

Track

Barbell Curl

60 sec

6

3

Progress Chart

Dumbbell Alternate Bicep Curl

60 sec

6

3

Progress Chart

Dumbbell Alternate Hammer Curl

60 sec

6

3

Progress Chart

Cable Triceps Pushdown

60 sec

6

3

Progress Chart

Barbell Lying Triceps Extension

60 sec

6

3

Progress Chart

Dumbbell Standing Triceps Extension

60 sec

6

3

Progress Chart

Dumbbell Palms Up Wrist Curl Over A Bench

60 sec

6

3

Progress Chart

Dumbbell Palms Down Wrist Curl Over A Bench

120 sec

6

3

Progress Chart

Tuesday

legs & abs

Muscle

Exercise Name

Timer

Reps

Sets

Track

Barbell Squat

60 sec

6

3

Progress Chart

Barbell Deadlift

120 sec

6

3

Progress Chart

Barbell Lunge

120 sec

6

3

Progress Chart

Hack Squat

60 sec

10

4

Progress Chart

Leg Press with Narrow Stance

60 sec

10

4

Progress Chart

Standing Calf Raises

60 sec

10

4

Progress Chart

Leg Press

120 sec

6

3

Progress Chart

Calf Press On Leg Press

120 sec

6

3

Progress Chart

Seated Calf Raise

60 sec

6

3

Progress Chart

Hanging Leg Raise

60 sec

10

3

Progress Chart

Plank

60 sec

-

2

Progress Chart

Wednesday

Shoulders & abs

Muscle

Exercise Name

Timer

Reps

Sets

Track

Barbell Shoulder Press

120 sec

6

3

Progress Chart

Barbell Up Right Row

120 sec

6

3

Progress Chart

Dumbbell Lateral Raise

120 sec

6

3

Progress Chart

Dumbbell Bent Over Delt Raise

120 sec

6

2

Progress Chart

Barbell Shrug

120 sec

6

2

Progress Chart

Barbell Shrugs Behind The Back

120 sec

6

2

Progress Chart

Crunches

60 sec

15

3

Progress Chart

Air Bike

60 sec

15

3

Progress Chart

Thursday

Rest

Friday

Chest

Muscle

Exercise Name

Timer

Reps

Sets

Track

Barbell Bench Press

60 sec

6

3

Progress Chart

Barbell Incline Bench Press

60 sec

6

3

Progress Chart

Dumbbell Fly

60 sec

6

3

Progress Chart

Barbell Decline Bench Press

120 sec

6

3

Progress Chart

Pec Deck

60 sec

10

3

Progress Chart

Cable Cross Over

60 sec

6

3

Progress Chart

Push Up

1 sec

10

4

Progress Chart

Saturday

Back & abs

Muscle

Exercise Name

Timer

Reps

Sets

Track

Barbell Bent Over Row

60 sec

10

4

Progress Chart

Wide Grip Lat Pulldown

60 sec

10

4

Progress Chart

Close Grip Reverse Lat Pull Down

60 sec

10

4

Progress Chart

Cable Seated Row

60 sec

10

4

Progress Chart

Cable Straight Arm Push Down

60 sec

10

4

Progress Chart

Dumbbell One Arm Row

60 sec

10

4

Progress Chart

Pull Ups

60 sec

10

4

Progress Chart

Hyperextensions - Back Extensions

60 sec

10

4

Progress Chart

Cable Crunch

60 sec

10

4

Progress Chart

Oblique Crunches

60 sec

10

4

Progress Chart

Sunday

Rest

ANY

Abs & chest

Muscle

Exercise Name

Timer

Reps

Sets

Track

Push Up

60 sec

10

4

Progress Chart

Sit Up

60 sec

10

4

Progress Chart

ANY

chest

Muscle

Exercise Name

Timer

Reps

Sets

Track

Push Up

0 sec

40

1

Progress Chart

Push-Up (Close Hand)

60 sec

10

4

Progress Chart

Plyo Push-Up

60 sec

10

4

Progress Chart

ANY

Legs

Muscle

Exercise Name

Timer

Reps

Sets

Track

Bodyweight Squat

90 sec

10

4

Progress Chart

Bodyweight Standing Calf Raise

60 sec

10

4

Progress Chart

ANY

Triceps

Muscle

Exercise Name

Timer

Reps

Sets

Track

Single Bench Dip

60 sec

8

4

Progress Chart

ANY

triceps, legs, chest

Muscle

Exercise Name

Timer

Reps

Sets

Track

Machine Narrow Stance Leg Press

60 sec

100

4

Progress Chart

Dip

60 sec

10

4

Progress Chart

Push Up

60 sec

10

4

Progress Chart

Bodyweight Calf Raise

1 sec

10

4

Progress Chart

ANY

Walking

Muscle

Exercise Name

Timer

Reps

Sets

Track

Walking

1 min

-

-

Progress Chart