beturner@ualberta.ca
EMG Optimized Routine
AUTOPLAY
AUDIO TIP
Bulking
Advanced
Machine strength
Plan Details
The EMG Optimized Routine routine by beturner@ualberta.ca is a 3 day workout plan. It is a advanced level plan to achieve bulking fitness goals.
Day 1
Day 2
Day 3
Shoulders, Back, and Core
Est time: 70 min
11 exercises
Dumbbell Seated Shoulder Press
Shoulders
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Dumbbell Lateral Raise
Shoulders
Sets
3
Reps
12
Interval
00:00
Rest Time
01:00
Machine Reverse Fly
Shoulders
Sets
2
Reps
12
Interval
00:00
Rest Time
01:00
Dumbbell External Rotation
Shoulders
Sets
2
Reps
15
Interval
00:00
Rest Time
01:00
Barbell Deadlift
Back
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Pull-Up
Back
Sets
3
Reps
10
Interval
00:00
Rest Time
01:00
Narrow underhand grip pull down
Back
Sets
2
Reps
12
Interval
00:00
Rest Time
01:00
dumbbell shrugs
Back
Sets
3
Reps
12
Interval
00:00
Rest Time
01:00
Dumbbell reverse fly 110 degrees
Back
Sets
2
Reps
15
Interval
00:00
Rest Time
01:00
Cable Kneeling Crunch
Abs
Sets
3
Reps
12
Interval
00:00
Rest Time
01:00
Hanging Leg Raise
Abs
Sets
3
Reps
12
Interval
00:00
Rest Time
01:00
