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SZYMONBARWACZ
Current Routine
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CamiloCorena
enormousduckling
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PapaRob
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DC system
Information
Frequency :
5 days / week
Day Type :
Day of the Week
Type :
Bulking
Difficulty :
Advanced
Tags :
Description
Monday
A1
Muscle
Exercise Name
Timer
Reps
Sets
Track
Chest
Barbell Bench Press
60 sec
8
3
Shoulders
Barbell Standing Military Press
60 sec
8
3
Triceps
Weighted Tricep Dips
60 sec
20
3
Back
Weighted Pull Ups
60 sec
8
3
Back
Barbell Reverse Grip Bent Over Row
60 sec
8
3
Abs
Crunches
60 sec
8
3
Abs
Hanging Leg Raise
60 sec
8
3
Tuesday
B1
Muscle
Exercise Name
Timer
Reps
Sets
Track
Biceps
Barbell Drag Curl
60 sec
8
3
Biceps
Dumbbell Hammer Curls
60 sec
20
1
Lower Legs
Calf Press on Leg Press Machine
60 sec
10
1
Upper Legs
Lying Leg Curls
60 sec
8
3
Glutes
Barbell Glute Bridge
60 sec
8
3
Upper Legs
Leg Extensions
60 sec
8
2
Wednesday
A2
Muscle
Exercise Name
Timer
Reps
Sets
Track
Chest
Dumbbell Incline Bench Press
60 sec
8
3
Shoulders
Barbell Up Right Row
60 sec
8
3
Triceps
Barbell Lying Triceps Extension
60 sec
30
3
Back
Hyperextensions - Back Extensions
60 sec
8
3
Back
Cable Straight Arm Push Down
60 sec
8
3
Abs
Hanging Leg Raise
60 sec
8
3
Abs
Barbell Ab Rollout on Knees
60 sec
8
3
Thursday
B2
Muscle
Exercise Name
Timer
Reps
Sets
Track
Biceps
Barbell Preacher Curl
60 sec
8
3
Biceps
Dumbbell Cross Body Hammer Curl
60 sec
8
1
Lower Legs
Seated Calf Raise
60 sec
8
1
Upper Legs
Seated Leg Curl
60 sec
8
3
Glutes
Barbell Hip Thrust
60 sec
8
3
Upper Legs
Hack Squat
60 sec
8
2
ANY
A3
Muscle
Exercise Name
Timer
Reps
Sets
Track
Chest
Machine Decline Chest Press
60 sec
8
3
Shoulders
Machine Shoulder Press
60 sec
8
3
Triceps
Barbell Close Grip Bench Press
60 sec
8
3
Back
Reverse Grip Lat Pull Down
60 sec
8
3
Back
Barbell Bent Over Two Arm Row
60 sec
8
3
Abs
Ab Crunch Machine
60 sec
8
3
Abs
Plank
60 sec
-
1
ANY
B3
Muscle
Exercise Name
Timer
Reps
Sets
Track
Biceps
Bicep Curl Machine
60 sec
8
3
Biceps
Biceps on-grip curls
60 sec
8
1
Lower Legs
Hack Calf Raise
60 sec
8
1
Upper Legs
Kneeling Leg Curl
60 sec
8
3
Glutes
Hip Adduction
60 sec
8
3
Upper Legs
Barbell Squat
60 sec
8
4