3 Week Multi-angular Cycle for Beginners
Shared By : hallbt20
Frequency : 6 days / week
Day Type : Numerical
Type : Bulking
Difficulty : Beginner
Downloads / Views : 268 / 6293

Average Rating

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Description

This meant to be done as a 6 on 1 off. All sets are straight sets. The last set of each exercise is done to muscular failure. If you surpass your guideline reps add 5 pounds next time you do the exercise. If you cannot complete the prescribed number of reps drop your weight by 5 pounds. Keep it simple. Warm up with 10 mins of cardio, and 5 mins of muscle specific pumping, flexing and stretching. Pump (with very light weight) for 20 seconds, flex for 20, and then stretch for 20. Repeat that cycle 5 times for the major muscle group being worked that day. Plateaus should be few and far between provided that you get adequate rest and nutrition.

Day 1 Chest, Tris, Forearms, Abs 1
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Bench Press Barbell Bench Press 60 sec 8 3 Progress Chart

Chest

Dumbbell Decline Fly Dumbbell Decline Fly 60 sec 10 3 Progress Chart

Triceps

Barbell Lying Triceps Press Barbell Lying Triceps Press 60 sec 12 3 Progress Chart

Forearms

Barbell Palms Down Wrist Curl Over A Bench Barbell Palms Down Wrist Curl Over A Bench 60 sec 15 3 Progress Chart

Abs

Side Bridge Side Bridge 60 sec - 2 Progress Chart
Day 2 Traps, Rhoms, Biceps, Forearms, Abs 1
Muscle Exercise Name Timer Reps Sets Track

Back

Barbell Bent Over Row Barbell Bent Over Row 60 sec 8 3 Progress Chart

Shoulders

Dumbbell Shoulder Shrug Dumbbell Shoulder Shrug 60 sec 10 3 Progress Chart

Biceps

Barbell Close Grip Standing Curl Barbell Close Grip Standing Curl 60 sec 12 3 Progress Chart

Forearms

Barbell Palms Up Wrist Curl Over A Bench Barbell Palms Up Wrist Curl Over A Bench 60 sec 15 3 Progress Chart

Abs

Plank Plank 60 sec - 2 Progress Chart
Day 3 Quads, Calves, Abs 1
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Squat Barbell Squat 60 sec 8 3 Progress Chart

Upper Legs

Barbell One Leg Squat Barbell One Leg Squat 60 sec 10 3 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 60 sec 12 3 Progress Chart

Lower Legs

Barbell Standing Calf Raise Barbell Standing Calf Raise 60 sec 15 3 Progress Chart

Abs

Dumbbell Side Bend Dumbbell Side Bend 60 sec 20 2 Progress Chart
Day 4 Shoulders, Tris, Forearms, Abs 1
Muscle Exercise Name Timer Reps Sets Track

Shoulders

Barbell Behind The Head Military Press Barbell Behind The Head Military Press 60 sec 8 3 Progress Chart

Shoulders

Dumbbell Bent Over Delt Raise Dumbbell Bent Over Delt Raise 60 sec 10 3 Progress Chart

Triceps

Cable Rope Triceps Pushdown Cable Rope Triceps Pushdown 60 sec 12 3 Progress Chart

Forearms

Barbell Palms Down Wrist Curl Over A Bench Barbell Palms Down Wrist Curl Over A Bench 60 sec 15 3 Progress Chart

Abs

Crunches Crunches 60 sec 20 2 Progress Chart
Day 5 Lats, Biceps, Forearms, Abs 1
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Pullover 60 sec 8 3 Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 60 sec 10 3 Progress Chart

Biceps

Dumbbell Incline Curl Dumbbell Incline Curl 60 sec 12 3 Progress Chart

Forearms

Barbell Palms Up Wrist Curl Over A Bench Barbell Palms Up Wrist Curl Over A Bench 60 sec 15 3 Progress Chart

Abs

Oblique Crunches Oblique Crunches 60 sec 20 2 Progress Chart
Day 6 Low Back, Hams, Calves, Abs 1
Muscle Exercise Name Timer Reps Sets Track

Back

Barbell Deadlift Barbell Deadlift 60 sec 8 3 Progress Chart

Back

Barbell Good Morning Barbell Good Morning 60 sec 10 3 Progress Chart

Upper Legs

Lying Leg Curls Lying Leg Curls 60 sec 12 3 Progress Chart

Lower Legs

Barbell Standing Calf Raise Barbell Standing Calf Raise 60 sec 15 3 Progress Chart

Abs

Sit Up Sit Up 60 sec 20 2 Progress Chart
Day 7 Chest, Tris, Forearms, Abs 2
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Decline Bench Press Barbell Decline Bench Press 60 sec 8 3 Progress Chart

Chest

Dumbbell Fly Dumbbell Fly 60 sec 10 3 Progress Chart

Triceps

Barbell Lying Triceps Extension Barbell Lying Triceps Extension 60 sec 12 3 Progress Chart

Forearms

Barbell Palms Down Wrist Curl Over A Bench Barbell Palms Down Wrist Curl Over A Bench 60 sec 15 3 Progress Chart

Abs

Side Bridge Side Bridge 60 sec - 2 Progress Chart
Day 8 Traps, Rhoms, Biceps, Forearms, Abs 2
Muscle Exercise Name Timer Reps Sets Track

Shoulders

Barbell Up Right Row Barbell Up Right Row 60 sec 8 3 Progress Chart

Back

Dumbbell One Arm Row Dumbbell One Arm Row 60 sec 10 3 Progress Chart

Biceps

Barbell Standing Wide Grip Biceps Curl Barbell Standing Wide Grip Biceps Curl 60 sec 12 3 Progress Chart

Forearms

Barbell Palms Up Wrist Curl Over A Bench Barbell Palms Up Wrist Curl Over A Bench 60 sec 15 3 Progress Chart

Abs

Plank Plank 60 sec - 2 Progress Chart
Day 9 Quads, Calves, Abs 2
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Squat with Narrow Stance Barbell Squat with Narrow Stance 60 sec 8 3 Progress Chart

Upper Legs

Dumbbell Lunges Dumbbell Lunges 60 sec 10 3 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 60 sec 12 3 Progress Chart

Lower Legs

Barbell Standing Calf Raise Barbell Standing Calf Raise 60 sec 15 3 Progress Chart

Abs

Dumbbell Side Bend Dumbbell Side Bend 60 sec 20 2 Progress Chart
Day 10 Shoulders, Tris, Forearms, Abs 2
Muscle Exercise Name Timer Reps Sets Track

Shoulders

Barbell Shoulder Press Barbell Shoulder Press 60 sec 8 3 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 60 sec 10 3 Progress Chart

Triceps

Dumbbell Standing One Arm Triceps Extension Dumbbell Standing One Arm Triceps Extension 60 sec 12 3 Progress Chart

Forearms

Barbell Palms Down Wrist Curl Over A Bench Barbell Palms Down Wrist Curl Over A Bench 60 sec 15 3 Progress Chart

Abs

Crunches Crunches 60 sec 20 2 Progress Chart