Stredni
Shared By : termez4026
Frequency : 2 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Intermediate
Downloads / Views : 1 / 143

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Description

This routine is used to maximize your time and lifting in the gym so that you reach the point of muscle fatigue in the shortest amount of time

It is a 3 day split routine where you will perform the days in order, Day 1, 2 and 3 but during any days of the week. By performing the legs last in your routine, you will stimulate your growth hormones to enhance muscle growth and strength gains by training to muscle fatigue.

For each exercise you will perform 6 sets and as you increase in the amount of sets you perform, you will reduce the amount of repetitions. At the end of the set use the maximum amount of weight possible to complete the set and number of reps required for the exercise.

With this routine, in the beginning you be pumping the muscles with a lighter weight and higher rep count. As you continue with the amount of sets being performed you will lift heavier and harder to fill the muscles and reach fatigue.

When you perform this routine you will focus on form and isolation of the muscles, by isolating the muscles you will force the fatigue throughout the sets that are being performed. You want to make sure that you are in a position and not rapidly doing the workout so that you are isolating the muscle, this will stimulate muscle growth.

ANY Hrudnik a biceps
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Bench Press Barbell Bench Press 120 sec 6 3 Progress Chart

Biceps

Barbell Curl Barbell Curl 90 sec 6 3 Progress Chart

Chest

Dumbbell Incline Bench Press Dumbbell Incline Bench Press 90 sec 6 3 Progress Chart

Biceps

Dumbbell Incline Curl Dumbbell Incline Curl 90 sec 7 3 Progress Chart

Chest

Cable Inner Chest Press Cable Inner Chest Press 90 sec 7 3 Progress Chart

Biceps

Dumbbell Hammer Curls Dumbbell Hammer Curls 90 sec 7 3 Progress Chart
ANY Nohy a ramena
Muscle Exercise Name Timer Reps Sets Track

Shoulders

Kettlebell One Arm Para Press Kettlebell One Arm Para Press 90 sec 7 3 Progress Chart

Upper Legs

Lying Leg Curls Lying Leg Curls 90 sec 7 3 Progress Chart

Shoulders

Barbell Up Right Row Barbell Up Right Row 120 sec 6 3 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 90 sec 7 3 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 90 sec 7 3 Progress Chart

Lower Legs

Seated Calf Raise Seated Calf Raise 90 sec 7 3 Progress Chart
ANY Zada a triceps
Muscle Exercise Name Timer Reps Sets Track

Back

Barbell Bent Arm Pullover Barbell Bent Arm Pullover 90 sec 7 3 Progress Chart

Triceps

Chest Dip Chest Dip 120 sec 6 3 Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 90 sec 10 3 Progress Chart

Triceps

Barbell Triceps Extension Barbell Triceps Extension 90 sec 10 3 Progress Chart

Back

Cable Seated Row Cable Seated Row 90 sec 7 3 Progress Chart

Triceps

Triceps Pushdown V Bar Triceps Pushdown V Bar 90 sec 10 3 Progress Chart