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Push Building 1

Information

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

Tags :

Description

Monday

Pull

Muscle

Exercise Name

Timer

Reps

Sets

Track

Back

Barbell Bent Over Row

180 sec

Back

Dumbbell One Arm Row

90 sec

Back

Wide Grip Lat Pulldown

90 sec

Back

Rope pullover

60 sec

Shoulders

Cable Rope Face Pull

60 sec

Biceps

Barbell Curl

90 sec

Biceps

Cable High Curl

60 sec

Lower Legs

Standing Calf Raises

90 sec

Lower Legs

Seated Calf Raise

60 sec

Lower Legs

Calf Press On Leg Press

60 sec

Tuesday

Push

Muscle

Exercise Name

Timer

Reps

Sets

Track

Chest

Barbell Bench Press

180 sec

Shoulders

Barbell Standing Military Press

90 sec

Triceps

Dip

90 sec

Chest

Pec Deck

60 sec

Chest

Cable Lower Chest Raise

60 sec

Shoulders

Dumbbell Lateral Raise

60 sec

Triceps

Cable Rope Overhead Triceps Extension

60 sec

Wednesday

Leg

Muscle

Exercise Name

Timer

Reps

Sets

Track

Upper Legs

Barbell Squat

180 sec

Back

Barbell Romanian Deadlift

90 sec

Upper Legs

Dumbbell Lunges

90 sec

Upper Legs

Seated Leg Curl

60 sec

Lower Legs

Standing Calf Raises

30 sec

Lower Legs

Seated Calf Raise

30 sec

Abs

Abd Wheel

60 sec

Abs

Stir the pot

60 sec

Abs

Reverse Crunch

60 sec

Thursday

Fullbody

Muscle

Exercise Name

Timer

Reps

Sets

Track

Back

Barbell Deadlift

180 sec

Upper Legs

Leg Extensions

60 sec

Shoulders

Barbell Standing Military Press

90 sec

Chest

Dumbbell Bench Press

90 sec

Back

Cable Seated Row

90 sec

Biceps

Dumbbell Incline Curl

60 sec

Triceps

Cable Rope Triceps Pushdown

60 sec