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SENIORCOCA
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Information
Frequency :
5 days / week
Day Type :
Numerical
Type :
Bulking
Difficulty :
Advanced
Tags :
Description
Day 1
Brust + Trizeps
Muscle
Exercise Name
Timer
Reps
Sets
Track
Chest
Butterfly
60 sec
12
4
Chest
Dumbbell Incline Bench Press
60 sec
12
4
Chest
Dumbbell Incline Fly
60 sec
12
4
Chest
Bench Press Machine
60 sec
12
4
Triceps
Weighted Tricep Dips
60 sec
12
4
Chest
Cable Lower Chest Raise
60 sec
12
4
Chest
Cable Inner Chest Press
60 sec
12
4
Triceps
Cable Triceps Pushdown
60 sec
12
4
Triceps
Cable Rope Incline Tricep Extension
60 sec
12
4
Day 2
Rücken + Bizeps
Muscle
Exercise Name
Timer
Reps
Sets
Track
Back
Cable Seated Row
60 sec
12
3
Back
T Bar Row
60 sec
12
3
Back
Dumbbell One Arm Row
60 sec
12
3
Back
Cable One Arm Lat Pulldown
60 sec
12
3
Back
Wide Grip Rear Pull-Up
60 sec
12
2
Back
Wide Grip Lat Pulldown
60 sec
12
2
Back
Cable V Bar Pull Down
60 sec
12
2
Back
Hyperextensions - Back Extensions
60 sec
12
2
Chest
Dumbbell Bent Arm Pullover
60 sec
15
3
Biceps
Cable Overhead Curl
60 sec
15
2
Biceps
Cable Reverse Curl
60 sec
15
2
Day 3
Schulter + Trapez
Muscle
Exercise Name
Timer
Reps
Sets
Track
Shoulders
Barbell Military Press Behind Neck
60 sec
12
4
Shoulders
Leverage Shoulder Press
60 sec
12
4
Shoulders
Dumbbell Seated One Arm Lateral Raise
60 sec
12
4
Shoulders
Dumbbell Alternate Reverse Fly on Incline Bench
60 sec
12
4
Shoulders
Smith Machine Upright Row
60 sec
12
4
Shoulders
Dumbbell Shoulder Shrug
60 sec
12
4
Shoulders
Smith Machine Shrug
60 sec
12
4
Day 5
Arme
Muscle
Exercise Name
Timer
Reps
Sets
Track
Triceps
Barbell Close Grip Bench Press
60 sec
20
4
Biceps
Barbell Curl
60 sec
12
4
Triceps
Weighted Tricep Dips
60 sec
12
4
Biceps
Dumbbell Seated Curl
60 sec
12
4
Biceps
Barbell Drag Curl
60 sec
12
4
Triceps
Barbell Close Grip Press Behind the Neck
60 sec
12
4
Biceps
Dumbbell Hammer Curls
60 sec
12
4
Triceps
Cable Rope Triceps Pushdown
60 sec
12
4
Day 6
Beine
Muscle
Exercise Name
Timer
Reps
Sets
Track
Upper Legs
Leg Extensions
60 sec
10
3
Upper Legs
Barbell Lunge
60 sec
10
3
Upper Legs
Leg Press Machine
60 sec
10
3
Upper Legs
Seated Leg Curl
60 sec
10
4
Abs
Cable Pull Through
120 sec
20
1
Abs
Machine Seated Calf Raise
120 sec
15
2
Abs
Machine Calf Raise
120 sec
20
1