Buff through Full Body Lifting v.1
Shared By : GeoffGlenister
Frequency : 5 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Advanced
Downloads / Views : 9 / 857

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Description

Combining a full body power lifting routine with high intensity cardio intervals, this 5 day workout routine will build muscle and endurance.

Monday Deadlift, Chest, and Shoulders
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Sumo Deadlift Barbell Sumo Deadlift 180 sec 6 3 Progress Chart

Chest

Barbell Bench Press Barbell Bench Press 180 sec 6 4 Progress Chart

Chest

Barbell Incline Bench Press Barbell Incline Bench Press 150 sec 6 3 Progress Chart

Shoulders

Barbell Shoulder Press Barbell Shoulder Press 60 sec 6 3 Progress Chart

Triceps

Dip Dip 60 sec 8 3 Progress Chart

Shoulders

Dumbbell Shoulder Shrug Dumbbell Shoulder Shrug 60 sec 8 3 Progress Chart
Tuesday Back and Biceps
Muscle Exercise Name Timer Reps Sets Track

Back

Pull Ups Pull Ups 120 sec 10 3 Progress Chart

Back

Barbell Bent Over Row Barbell Bent Over Row 120 sec 6 3 Progress Chart

Back

Cable Seated Row Cable Seated Row 120 sec 8 3 Progress Chart

Biceps

Dumbbell Alternate Bicep Curl Dumbbell Alternate Bicep Curl 60 sec 8 3 Progress Chart

Biceps

Barbell Curl Barbell Curl 60 sec 8 3 Progress Chart

Biceps

Cable Rope Hammer Curls Cable Rope Hammer Curls 60 sec 8 3 Progress Chart

Forearms

Farmer's Carry 120 sec 8 3 Progress Chart

Cardio

Rowing Rowing 5 min - - Progress Chart

Chest

Burpees 120 sec 8 3 Progress Chart

Cardio

Heavy Punching Bag 5 sec - - Progress Chart
Wednesday Leg Day 1
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Squat Barbell Squat 180 sec 6 3 Progress Chart

Upper Legs

Barbell Front Squat Barbell Front Squat 120 sec 8 3 Progress Chart

Back

Dumbbell Deadlift Dumbbell Deadlift 60 sec 8 3 Progress Chart

Upper Legs

Barbell Single Leg Squat Barbell Single Leg Squat 60 sec 8 3 Progress Chart

Abs

Hanging Leg Raise Hanging Leg Raise 45 sec 8 3 Progress Chart

Chest

Burpees 120 sec 8 3 Progress Chart

Abs

Air Bike Air Bike 120 sec 8 3 Progress Chart

Upper Legs

Stair Jumps 120 sec 8 3 Progress Chart
Thursday Chest and Triceps
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Incline Bench Press Barbell Incline Bench Press 180 sec 6 3 Progress Chart

Chest

Barbell Bench Press Barbell Bench Press 180 sec 6 3 Progress Chart

Triceps

EZ Bar Lying Close Grip Behind the Head Triceps Extension EZ Bar Lying Close Grip Behind the Head Triceps Extension 90 sec 8 3 Progress Chart

Triceps

Barbell Close Grip Bench Press Barbell Close Grip Bench Press 90 sec 8 3 Progress Chart

Triceps

Cable Rope Triceps Pushdown Cable Rope Triceps Pushdown 60 sec 8 3 Progress Chart

Shoulders

Barbell Push Press Barbell Push Press 60 sec 6 3 Progress Chart

Upper Legs

Mountain Climbers Mountain Climbers 120 sec 8 3 Progress Chart

Upper Legs

Freehand Jump Squat Freehand Jump Squat 120 sec 8 3 Progress Chart

Abs

Air Bike Air Bike 120 sec 8 3 Progress Chart
Friday Leg Day 2
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Sumo Deadlift Barbell Sumo Deadlift 180 sec 6 3 Progress Chart

Upper Legs

Barbell Squat Barbell Squat 180 sec 8 3 Progress Chart

Glutes

Barbell Hip Thrust Barbell Hip Thrust 120 sec 8 3 Progress Chart

Lower Legs

Seated Calf Raise Seated Calf Raise 120 sec 8 3 Progress Chart