Current Workout Routine | JEFIT - Best Android and iPhone Workout, Fitness, Exercise, Bodybuilding App

vincent.g.c.j.tremblay's 4 Days Plan

Information

Frequency : 3 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Beginner

Tags :

Description

Workout Day #1

Muscle

Exercise Name

Timer

Reps

Sets

Track

Back

Pull-Up

60 sec

Biceps

Barbell Inverted Row

60 sec

Back

rack pull up

60 sec

Biceps

bodyweight curl

60 sec

Biceps

short lever back lever curls

60 sec

Back

table bridge

60 sec

Cardio

Walking

60 min

Monday

Workout Day #2

Muscle

Exercise Name

Timer

Reps

Sets

Track

Shoulders

Handstand Push-Up

60 sec

Back

Y raises

60 sec

Shoulders

side delt door iso, 6 second buildup

60 sec

Shoulders

ring upright rows

60 sec

Shoulders

rear delt flys

60 sec

Forearms

dead hang

60 sec

Back

prone neck raises self resisted

60 sec

Cardio

Walking

60 min

Tuesday

Workout Day #3

Muscle

Exercise Name

Timer

Reps

Sets

Track

Upper Legs

ring assisted pistol squat

60 sec

10-20

Upper Legs

straight leg hip thrust

60 sec

10-20

Upper Legs

Bodyweight Squat

60 sec

20-30

Upper Legs

ring leg curls

60 sec

10-20

Upper Legs

bodyweight leg extension

60 sec

10-20

Lower Legs

Bodyweight Calf Raise

60 sec

Lower Legs

Wall Calf Stretch

5 sec

Cardio

Walking

60 min

Wednesday

Workout Day #4