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Dylanwithabeast

Focused Muscle A

Information

Frequency : 4 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Intermediate

Tags :

Description

Build Muscle

Monday

Legs/Calves/Abs

Muscle

Exercise Name

Timer

Reps

Sets

Track

Step Machine

5 min

-

-

Progress Chart

Ankle Circles

15 sec

12

3

Progress Chart

Posterior Tibialis Stretch

15 sec

-

3

Progress Chart

Smith Machine Squat

60 sec

12,12,12,12,12

5

Progress Chart

Barbell Standing Calf Raise

30 sec

15,15,15,15

4

Progress Chart

Leg Press with Wide Stance

60 sec

9,9,9,9,9

5

Progress Chart

Leg Extensions

60 sec

12,12,12

3

Progress Chart

Seated Leg Curl

60 sec

12,12,12

3

Progress Chart

Ab Crunch Machine

15 sec

12,12,12,12

5

Progress Chart

Decline Crunch

15 sec

12

5

Progress Chart

Elliptical Training

5 min

-

-

Progress Chart

Wednesday

Chest

Muscle

Exercise Name

Timer

Reps

Sets

Track

Treadmill Running

5 min

-

-

Progress Chart

Smith Machine Bench Press

60 sec

12,12,12,12

4

Progress Chart

Smith Machine Incline Bench Press

60 sec

9,9,9

3

Progress Chart

Smith Machine Decline Bench Press

60 sec

9,9,9

3

Progress Chart

Dumbbell Fly

60 sec

12,12

2

Progress Chart

Dumbbell Straight Arm Pullover

60 sec

12,12

2

Progress Chart

Cable Upper Chest Crossovers

60 sec

9,9,9

3

Progress Chart

Elliptical Training

5 min

-

-

Progress Chart

Thursday

Back/Abs

Muscle

Exercise Name

Timer

Reps

Sets

Track

Rowing

5 min

-

-

Progress Chart

Machine Assisted Pull Up

60 sec

9,9

2

Progress Chart

Smith Machine Deadlift

60 sec

9,9,9,9,9

5

Progress Chart

Dumbbell One Arm Row

60 sec

9,9,9

3

Progress Chart

Cable Seated Row

60 sec

9,9,9

3

Progress Chart

Close Grip Front Lat Pulldown

60 sec

9,9,9

3

Progress Chart

Wide Grip Lat Pulldown

60 sec

9,9,9

3

Progress Chart

Wide Grip Pulldown Behind The Neck

60 sec

9,9,9

3

Progress Chart

Cable Crunch

15 sec

12,12,12,12,12

5

Progress Chart

Decline Crunch

15 sec

12

5

Progress Chart

Elliptical Training

5 min

-

-

Progress Chart

Friday

Biceps/Triceps

Muscle

Exercise Name

Timer

Reps

Sets

Track

Treadmill Running

5 min

-

-

Progress Chart

Cable Standing Biceps Curl

60 sec

9,9,9

3

Progress Chart

Preacher Curl Machine

60 sec

12,12,12

3

Progress Chart

Dumbbell Incline Curl

60 sec

9,9,9

3

Progress Chart

Dumbbell Concentration Curls

60 sec

9,9,9

3

Progress Chart

Machine Assisted Dip

60 sec

9,9,9

3

Progress Chart

Cable Reverse Grip Triceps Pushdown

60 sec

12,12,12,12

4

Progress Chart

Cable Rope High Pulley Overhead Tricep Extension

60 sec

12,12,12,12

4

Progress Chart

Elliptical Training

5 min

-

-

Progress Chart

Saturday

Shoulders/Forearms/Abs

Muscle

Exercise Name

Timer

Reps

Sets

Track

Rowing

5 min

-

-

Progress Chart

Smith Machine Shoulder Press Behind the Neck

60 sec

9,9,9,9

4

Progress Chart

Smith Machine Upright Row

60 sec

9,9

2

Progress Chart

Smith Machine Shrug

60 sec

9,9,9

3

Progress Chart

Cable Front Raise

60 sec

9,9,9

3

Progress Chart

Cable One Arm Lateral Raise

60 sec

9,9,9

3

Progress Chart

Dumbbell Seated Bent Over Reverse Fly

60 sec

9,9,9

3

Progress Chart

Cable Wrist Curl

30 sec

12,12,12,12

4

Progress Chart

Cable Seated Reverse Grip Wrist Curl

30 sec

12,12,12,12

4

Progress Chart

Cable Judo Flip

15 sec

12,12,12,12,12

5

Progress Chart

Decline Crunch

15 sec

12,12,12,12,12

5

Progress Chart

Elliptical Training

5 min

-

-

Progress Chart