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OgnjenKoprivica

Ivan Popovic ~reduced

Information

Frequency : 3 days / week
Day Type : Numerical
Type : Bulking
Difficulty : Advanced

Tags :

Description

go heavy on squat, bench and deadlift

Day 1

1. Legs

Muscle

Exercise Name

Timer

Reps

Sets

Track

Barbell Full Squat

90 sec

8

5

Progress Chart

Dumbbell Lunges

90 sec

8

3

Progress Chart

Hack Squat

90 sec

8

3

Progress Chart

Leg Extensions

90 sec

8

4

Progress Chart

Seated Leg Curl

90 sec

8

4

Progress Chart

Standing Calf Raises

90 sec

8

3

Progress Chart

Seated Calf Raise

90 sec

8

3

Progress Chart

Day 2

2. Chest and Triceps

Muscle

Exercise Name

Timer

Reps

Sets

Track

Barbell Decline Bench Press

90 sec

8

5

Progress Chart

Dumbbell Incline Bench Press

90 sec

8

3

Progress Chart

Bench Press Machine

90 sec

8

3

Progress Chart

Dumbbell Fly

90 sec

8

3

Progress Chart

Machine Fly

90 sec

8

3

Progress Chart

Dip

90 sec

8

3

Progress Chart

Barbell Lying Triceps Extension

90 sec

8

4

Progress Chart

Cable Rope Triceps Pushdown

90 sec

8

4

Progress Chart

Day 3

3. Shoulders, Traps

Muscle

Exercise Name

Timer

Reps

Sets

Track

Dumbbell Lateral Raise

90 sec

8

5

Progress Chart

Dumbbell Shoulder Press

90 sec

8

4

Progress Chart

Dumbbell Bent Over Delt Raise

90 sec

8

4

Progress Chart

Dumbbell Front Two Raise

90 sec

8

3

Progress Chart

Dumbbell Shoulder Shrug

90 sec

8

4

Progress Chart

Machine Reverse Flyes

90 sec

8

4

Progress Chart

Day 4

4. Back and Biceps

Muscle

Exercise Name

Timer

Reps

Sets

Track

Barbell Bent Over Row

90 sec

8

4

Progress Chart

Dumbbell One Arm Row

90 sec

8

3

Progress Chart

Seated Machine Row

90 sec

8

3

Progress Chart

Cable Straight Arm Push Down

90 sec

8

3

Progress Chart

Wide Grip Lat Pulldown

90 sec

8

4

Progress Chart

Cable Seated Row

90 sec

8

4

Progress Chart

Dumbbell Alternate Bicep Curl

90 sec

8

4

Progress Chart

Dumbbell Concentration Curls

90 sec

8

4

Progress Chart