Muscle ist Macht
Shared By : vinzenzmueller VIP
Frequency : 4 days / week
Day Type : Numerical
Type : Bulking
Difficulty : Intermediate
Downloads / Views : 0 / 193

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Description

3/7 method is Muskel
8 Days is a Week

Day 1 1 A
Muscle Exercise Name Timer Reps Sets Track

Abs

Barbell Decline Bench Press Barbell Decline Bench Press 10 sec 7 5 Progress Chart

Abs

Machine Assisted Chin Up Machine Assisted Chin Up 10 sec 7 5 Progress Chart

Abs

Torso Rotation (Machine) 10 sec 7 5 Progress Chart

Abs

Seated Leg Curl Seated Leg Curl 10 sec 7 5 Progress Chart

Abs

Torso Rotation (Machine) 10 sec 7 5 Progress Chart
Day 2 2 A
Muscle Exercise Name Timer Reps Sets Track

Abs

Cable One Arm Lateral Raise Cable One Arm Lateral Raise 10 sec 7 5 Progress Chart

Abs

Barbell Squat Barbell Squat 200 sec 8 2 Progress Chart

Abs

Barbell Reverse Curl Barbell Reverse Curl 10 sec 7 5 Progress Chart

Abs

Standing Calf Raises Standing Calf Raises 10 sec 7 5 Progress Chart

Abs

Dumbbell Alternate One Arm Standing Palms In Press Dumbbell Alternate One Arm Standing Palms In Press 10 sec 7 5 Progress Chart
Day 3 3 A
Muscle Exercise Name Timer Reps Sets Track

Chest

Cable Cross Over Cable Cross Over 10 sec 7 5 Progress Chart

Abs

Back Extension Machine Back Extension Machine 10 sec 7 5 Progress Chart

Abs

Cable Tricep Kickback Cable Tricep Kickback 10 sec 7 5 Progress Chart

Abs

Parallel Bar Leg Raise Parallel Bar Leg Raise 10 sec 7 5 Progress Chart

Back

Prone Trap Raises 10 sec 7 5 Progress Chart

Abs

Barbell Seated Palms Up Wrist Curl Barbell Seated Palms Up Wrist Curl 10 sec 7 5 Progress Chart
Day 4 4 A
Muscle Exercise Name Timer Reps Sets Track

Shoulders

Band Face Pull 10 sec 7 5 Progress Chart

Abs

Barbell Hip Thrust Barbell Hip Thrust 10 sec 7 5 Progress Chart

Biceps

Dumbbell Alternate Hammer Curl Dumbbell Alternate Hammer Curl 10 sec 7 5 Progress Chart

Abs

Barbell Seated Palms Down Wrist Curl Barbell Seated Palms Down Wrist Curl 10 sec 7 5 Progress Chart