Four Day Blitzkrieg
Shared By : NoelRoche
Frequency : 4 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Intermediate
Downloads / Views : 2 / 521

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Description

"The greatest feeling you can get in a gym or the most satisfying feeling you can get in the gym is the pump. Let's say you train your biceps, blood is rushing in to your muscles and that's what we call the pump. Your muscles get a really tight feeling like your skin is going to explode any minute and its really tight and its like someone is blowing air into your muscle and it just blows up and it feels different, it feels fantastic. It's as satisfying to me as cumming is, you know, as in having sex with a woman and cumming. So can you believe how much I am in heaven? I am like getting the feeling of cumming in the gym; I'm getting the feeling of cumming at home; I'm getting the feeling of cumming backstage; when I pump up, when I pose out in front of 5000 people I get the same feeling, so I am cumming day and night. It's terrific, right? So you know, I am in heaven."

Monday Back & Biceps
Muscle Exercise Name Timer Reps Sets Track

Back

Barbell Deadlift Barbell Deadlift 40 sec 5 2 Progress Chart

Back

Dumbbell One Arm Row Dumbbell One Arm Row 40 sec 10 3 Progress Chart

Back

Wide Grip Rear Pull-Up Wide Grip Rear Pull-Up 40 sec 10 3 Progress Chart

Back

Barbell Bent Over Row Barbell Bent Over Row 40 sec 10 3 Progress Chart

Back

Cable Seated Row Cable Seated Row 15 sec 15 6 Progress Chart

Biceps

Barbell Preacher Curl Barbell Preacher Curl 40 sec 11 3 Progress Chart

Biceps

Dumbbell Concentration Curls Dumbbell Concentration Curls 40 sec 11 3 Progress Chart

Biceps

Dumbbell Seated Curl Dumbbell Seated Curl 15 sec 15 6 Progress Chart
Tuesday Chest & Triceps
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Bench Press Barbell Bench Press 40 sec 8 3 Progress Chart

Chest

Barbell Incline Bench Press Barbell Incline Bench Press 40 sec 10 3 Progress Chart

Triceps

Dip Dip 15 sec 15 6 Progress Chart

Chest

Machine Fly Machine Fly 40 sec 15 3 Progress Chart

Chest

Dumbbell Bench Press Dumbbell Bench Press 15 sec 15 6 Progress Chart

Triceps

Dumbbell Lying Triceps Extension Dumbbell Lying Triceps Extension 40 sec 10 3 Progress Chart

Triceps

Cable Triceps Pushdown Cable Triceps Pushdown 15 sec 15 6 Progress Chart
Thursday Quads & Hamstrings & Calves
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Squat Barbell Squat 60 sec 8 3 Progress Chart

Upper Legs

Leg Press Leg Press 40 sec 18 3 Progress Chart

Upper Legs

Dumbbell Lunges Dumbbell Lunges 40 sec 10 3 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 15 sec 15 6 Progress Chart

Back

Barbell Deadlift Barbell Deadlift 40 sec 10 3 Progress Chart

Upper Legs

Lying Leg Curls Lying Leg Curls 15 sec 15 6 Progress Chart

Lower Legs

Seated Calf Raise Seated Calf Raise 15 sec 15 6 Progress Chart
Friday Shoulders & Abs
Muscle Exercise Name Timer Reps Sets Track

Shoulders

Barbell Standing Military Press Barbell Standing Military Press 40 sec 10 3 Progress Chart

Shoulders

Barbell Seated Press Barbell Seated Press 40 sec 8 3 Progress Chart

Shoulders

Dumbbell Arnold Press Dumbbell Arnold Press 40 sec 10 3 Progress Chart

Chest

Dumbbell Hammer Grip Incline Bench Press Dumbbell Hammer Grip Incline Bench Press 15 sec 15 6 Progress Chart

Abs

Weighted Hanging Knee Raise Weighted Hanging Knee Raise 40 sec 10 3 Progress Chart

Abs

Weight Plate  Decline Crunch Weight Plate Decline Crunch 40 sec 10 3 Progress Chart

Abs

Ab Crunch Machine Ab Crunch Machine 15 sec 15 6 Progress Chart