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13. April 2016 - Upper & Lower
Information
Frequency :
2 days / week
Day Type :
Day of the Week
Type :
Bulking
Difficulty :
Advanced
Tags :
Description
Tuesday
Upper - Chest & Biceps
Muscle
Exercise Name
Timer
Reps
Sets
Track
Chest
Barbell Bench Press
30 sec
10
3
Chest
Dumbbell Incline Bench Press
30 sec
10
3
Chest
Dumbbell Fly
30 sec
10
3
Biceps
Barbell Preacher Curl
30 sec
10
3
Biceps
Dumbbell Flexor Incline Curl
30 sec
10
3
Shoulders
Dumbbell Lateral Raise
30 sec
10
3
Friday
Lower - Legs
Muscle
Exercise Name
Timer
Reps
Sets
Track
Upper Legs
Barbell Full Squat
30 sec
10
3
Upper Legs
Barbell Lunge
30 sec
10
3
Upper Legs
Lying Machine Squat
30 sec
10
3
Upper Legs
Lying Leg Curls
30 sec
10
3
Lower Legs
Seated Calf Raise
30 sec
10
3
Lower Legs
Calf Press on Leg Press Machine
30 sec
10
3
Sunday
Upper - Back & Triceps
Muscle
Exercise Name
Timer
Reps
Sets
Track
Back
Barbell Deadlift
30 sec
10
3
Back
Dumbbell One Arm Row
30 sec
10
3
Back
Wide Grip Lat Pulldown
30 sec
10
3
Triceps
Cable Triceps Pushdown
30 sec
10
3
Triceps
Dumbbell Tricep Kickback
30 sec
10
3
Shoulders
Leverage Shrug
30 sec
10
3