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Information
Frequency :
3 days / week
Day Type :
Day of the Week
Type :
Bulking
Difficulty :
Beginner
Tags :
Description
Monday
Workout 1
Muscle
Exercise Name
Timer
Reps
Sets
Track
Upper Legs
Barbell Squat
60 sec
8
4
Upper Legs
Lying Leg Curls
60 sec
8
5
Shoulders
Barbell Shoulder Press
60 sec
8
3
Shoulders
Dumbbell Shoulder Press
60 sec
8
4
Shoulders
Dumbbell Lateral Raise
60 sec
8
4
Shoulders
Barbell Shrug
60 sec
8
4
Shoulders
Barbell Behind The Head Military Press
60 sec
8
3
Lower Legs
Barbell Floor Calf Raise
60 sec
8
3
Chest
Close Hand Pushup
60 sec
8
3
Tuesday
Workout 2
Muscle
Exercise Name
Timer
Reps
Sets
Track
Back
Dumbbell Deadlift
60 sec
8
4
Back
Barbell Bent Over Row
60 sec
8
4
Biceps
Barbell Curl
60 sec
8
3
Biceps
Barbell Close Grip Standing Curl
60 sec
8
3
Biceps
Dumbbell Alternate Hammer Curl
60 sec
8
4
Back
Barbell Good Morning
60 sec
8
3
Back
Barbell Deadlift
60 sec
8
4
Back
Barbell One-Arm Row
60 sec
8
3
Wednesday
Workout 3
Muscle
Exercise Name
Timer
Reps
Sets
Track
Chest
Barbell Bench Press
60 sec
8
3
Chest
Barbell Incline Bench Press
60 sec
8
3
Triceps
Barbell Lying Triceps Extension
60 sec
8
3
Chest
Dumbbell Bench Press
60 sec
8
3
Chest
Dumbbell Bent Arm Pullover
60 sec
8
3
Chest
Dumbbell Fly
60 sec
8
3
Shoulders
Barbell Front Raise
60 sec
8
3
Chest
Close Hand Pushup
60 sec
8
3
Thursday
Workout 4
Muscle
Exercise Name
Timer
Reps
Sets
Track
Abs
Leg Raise
60 sec
8
3
Abs
Dumbbell Side Bend
60 sec
8
3
Abs
Dumbbell Two Arm Side Bend
60 sec
8
3
Abs
Barbell Side Bend
60 sec
8
3
Abs
Crunches
60 sec
8
3
Shoulders
Kettlebell One Arm Push Press
60 sec
8
3
Chest
Barbell Bench Press
60 sec
8
3
Upper Legs
Kettlebell Goblet Squat
60 sec
8
3
ANY
back
Muscle
Exercise Name
Timer
Reps
Sets
Track
Back
Barbell Deadlift
60 sec
8
3
Back
Barbell Bent Over Row
60 sec
8
4
Back
Dumbbell One Arm Row
60 sec
8
4
Shoulders
Dumbbell Shoulder Press
60 sec
8
3
Back
Dumbbell Bent Over Row
60 sec
8
3
Back
Barbell Romanian Deadlift
60 sec
8
3
Back
Superman
60 sec
-
3
Back
Wide Grip Rear Pull-Up
60 sec
8
3
ANY
random
Muscle
Exercise Name
Timer
Reps
Sets
Track
Upper Legs
Barbell Squat
60 sec
8
4
Back
Barbell Deadlift
60 sec
8
3
Shoulders
Dumbbell Shoulder Press
60 sec
8
3
Chest
Barbell Bench Press
60 sec
8
3