Doggcrapp
Shared By : cyreno.bruno
Frequency : 6 days / week
Day Type : Numerical
Type : Bulking
Difficulty : Advanced
Downloads / Views : 6 / 917

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Description

•Rest Pause: in each exercise, you do 3 rest pauses (maximum). Set the weight down and take 10-15 deep breaths, and try again.

•Progression: continue with the same weight until you reach max reps, then increase weight once you do.

•Focus on the negatives: do a negative in a controlled manner. To the point that you could reverse the movement of you wished to.

•The only time you train hamstrings after quads is when you do Romanian and stiff-legged deadlift variations. They only appear in workouts with leg presses or machine hack squats.


here is a pretty general outline of the rep ranges, nothing is written in stone though:

•shoulders usually 11-15RP.

•chest usually 11-15RP.

•triceps could be as low as 11-15RP on some exercises but often higher like 15-20RP or 20-30RP.

•back width usually 15-20RP, could be 11-15RP.

•back thickness, straight set of 12 for rowing movement and usually two sets, one ~8 rep set and one ~4 rep set for deadlifts / rack deadlifts.

•biceps, usually 11-15RP or 15-20RP.

•forearms, straight set of 11-20 reps.

•calves, straight set of 12 reps (5 sec neg, 15 sec stretch).

•hamstrings, leg curls it's 15+ RP for safety reasons (like 15-20RP or 20-30RP etc.), sumo press usually straight set of 12-20 reps, stiff leg deads could be one rather high rep set or two sets (one heavier than the other) etc.

•quads, a 4-8 rep set (or 6-10) followed by a 20 rep widowmaker.

Day 1 A1 (Chest, Shoulders, Triceps, Back Width, Back Thickness)
Muscle Exercise Name Timer Reps Sets Track

Chest

Dumbbell Incline Bench Press Dumbbell Incline Bench Press 0 sec 20.30 1 Progress Chart

Chest

Flye Stretch 0 sec - 1 Progress Chart

Shoulders

Dumbbell Standing Press Dumbbell Standing Press 0 sec 11.15 1 Progress Chart

Shoulders

Bar Stretch 0 sec - 1 Progress Chart

Triceps

Dip Dip 0 sec 15.20 1 Progress Chart

Triceps

Dumbbell Extension Stretch 0 sec - 1 Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 0 sec 15.20 1 Progress Chart

Back

Barbell Deadlift Barbell Deadlift 120 sec 8,4 2 Progress Chart

Back

Static Hold Stretch 0 sec - 1 Progress Chart

Shoulders

Weight Plate Lying Face Up Neck Resistance Weight Plate Lying Face Up Neck Resistance 0 sec 15.30 1 Progress Chart
Day 2 B1 (Biceps, Forearms, Calves, Hams, Quads)
Muscle Exercise Name Timer Reps Sets Track

Biceps

Barbell Curl Barbell Curl 0 sec 15.20 1 Progress Chart

Biceps

Dumbbell Incline Hammer Curls Dumbbell Incline Hammer Curls 0 sec 12 1 Progress Chart

Biceps

Bicep Bar Stretch 0 sec - 1 Progress Chart

Lower Legs

Standing Calf Raises Standing Calf Raises 0 sec 12 1 Progress Chart

Upper Legs

Seated Leg Curl Seated Leg Curl 0 sec 15.20 1 Progress Chart

Upper Legs

Leg Press Leg Press 0 sec 4.8,20 2 Progress Chart

Upper Legs

Hurdler Stretch 0 sec - 1 Progress Chart

Upper Legs

Sissy Squat Stretch 0 sec - 1 Progress Chart

Abs

Cable Crunch Cable Crunch 0 sec 20.30 1 Progress Chart
Day 3 A2 (Chest, Shoulders, Triceps, Back Width, Back Thickness)
Muscle Exercise Name Timer Reps Sets Track

Chest

Dumbbell Bench Press Dumbbell Bench Press 0 sec 20.30 1 Progress Chart

Chest

Flye Stretch 0 sec - 1 Progress Chart

Shoulders

Barbell Standing Military Press Barbell Standing Military Press 0 sec 11.15 1 Progress Chart

Shoulders

Bar Stretch 0 sec - 1 Progress Chart

Triceps

Barbell Close Grip Bench Press Barbell Close Grip Bench Press 0 sec 11.15 1 Progress Chart

Triceps

Dumbbell Extension Stretch 0 sec - 1 Progress Chart

Back

Cable Straight Arm Push Down Cable Straight Arm Push Down 0 sec 15.20 1 Progress Chart

Back

Barbell Bent Over Row Barbell Bent Over Row 0 sec 12 1 Progress Chart

Back

Static Hold Stretch 0 sec - 1 Progress Chart

Shoulders

Weight Plate Lying Face Up Neck Resistance Weight Plate Lying Face Up Neck Resistance 0 sec 15.30 1 Progress Chart
Day 4 B2 (Biceps, Forearms, Calves, Hams, Quads)
Muscle Exercise Name Timer Reps Sets Track

Biceps

Barbell Preacher Curl Barbell Preacher Curl 0 sec 15.20 1 Progress Chart

Forearms

Barbell Reverse Curl Barbell Reverse Curl 0 sec 12 1 Progress Chart

Biceps

Bicep Bar Stretch 0 sec - 1 Progress Chart

Lower Legs

Seated Calf Raise Seated Calf Raise 0 sec 12 1 Progress Chart

Upper Legs

Lying Leg Curls Lying Leg Curls 0 sec 15.20 1 Progress Chart

Upper Legs

Barbell Squat Barbell Squat 0 sec 4.8,20 2 Progress Chart

Upper Legs

Sissy Squat Stretch 0 sec - 1 Progress Chart

Upper Legs

Hurdler Stretch 0 sec - 1 Progress Chart

Abs

Cable Wood Chops Cable Wood Chops 0 sec 20.30 1 Progress Chart
Day 5 A3 (Chest, Shoulders, Triceps, Back Width, Back Thickness)
Muscle Exercise Name Timer Reps Sets Track

Chest

Cable High Cross Over Cable High Cross Over 1 sec 11.15 1 Progress Chart

Chest

Flye Stretch 0 sec - 1 Progress Chart

Shoulders

Dumbbell Shoulder Press Dumbbell Shoulder Press 0 sec 11.15 1 Progress Chart

Shoulders

Bar Stretch 0 sec - 1 Progress Chart

Triceps

EZ Bar Triceps Extension EZ Bar Triceps Extension 0 sec 15.20 1 Progress Chart

Triceps

Dumbbell Extension Stretch 0 sec - 1 Progress Chart

Back

Chin Up Chin Up 0 sec 15.20 1 Progress Chart

Back

T Bar Row T Bar Row 0 sec 12 1 Progress Chart

Back

Static Hold Stretch 0 sec - 1 Progress Chart

Shoulders

Weight Plate Lying Face Up Neck Resistance Weight Plate Lying Face Up Neck Resistance 0 sec 15.30 1 Progress Chart
Day 6 B3 (Biceps, Forearms, Calves, Hams, Quads)
Muscle Exercise Name Timer Reps Sets Track

Biceps

Dumbbell Bicep Curl Dumbbell Bicep Curl 0 sec 15.20 1 Progress Chart

Biceps

Dumbbell Cross Body Hammer Curl Dumbbell Cross Body Hammer Curl 0 sec 12 1 Progress Chart

Biceps

Bicep Bar Stretch 0 sec - 1 Progress Chart

Lower Legs

Smith Machine Reverse Calf Raises Smith Machine Reverse Calf Raises 0 sec 12 1 Progress Chart

Upper Legs

Hack Squat Hack Squat 0 sec 6.10,20 2 Progress Chart

Upper Legs

Sissy Squat Stretch 0 sec - 1 Progress Chart

Back

Barbell Romanian Deadlift Barbell Romanian Deadlift 0 sec 10.15 1 Progress Chart

Upper Legs

Hurdler Stretch 0 sec - 1 Progress Chart

Abs

Hanging Leg Raise Hanging Leg Raise 0 sec 20.30 1 Progress Chart