PHUL
Shared By : AusNacht
Frequency : 4 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Intermediate
Downloads / Views : 973 / 19454

Average Rating

54

165 votes

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Description

Tuesday Upper Power
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Bench Press Barbell Bench Press 120 sec 4 4 Progress Chart

Chest

Dumbbell Incline Bench Press Dumbbell Incline Bench Press 60 sec 7 3 Progress Chart

Back

Barbell Bent Over Row Barbell Bent Over Row 60 sec 4 4 Progress Chart

Shoulders

Barbell Seated Press Barbell Seated Press 120 sec 6 4 Progress Chart

Triceps

Barbell Lying Triceps Extension Barbell Lying Triceps Extension 60 sec 8 2 Progress Chart

Back

Machine Assisted Pull Up Machine Assisted Pull Up 60 sec 7 4 Progress Chart

Biceps

Barbell Curl Barbell Curl 60 sec 8 2 Progress Chart
Wednesday Lower Power
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Full Squat Barbell Full Squat 120 sec 4 4 Progress Chart

Back

Barbell Deadlift Barbell Deadlift 120 sec 4 4 Progress Chart

Upper Legs

Leg Press Leg Press 120 sec 11 3 Progress Chart

Lower Legs

Calf Press On Leg Press Calf Press On Leg Press 60 sec 6 3 Progress Chart

Upper Legs

Seated Leg Curl Seated Leg Curl 60 sec 6 4 Progress Chart

Abs

Cable Standing Crunch Cable Standing Crunch 60 sec 6 2 Progress Chart

Shoulders

Machine Reverse Flyes Machine Reverse Flyes 60 sec 6 2 Progress Chart
Friday Upper Hypertrophy
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Incline Bench Press Barbell Incline Bench Press 60 sec 9 3 Progress Chart

Chest

Dumbbell Fly Dumbbell Fly 120 sec 9 4 Progress Chart

Back

Dumbbell One Arm Row Dumbbell One Arm Row 60 sec 9 4 Progress Chart

Shoulders

Dumbbell Shoulder Press Dumbbell Shoulder Press 120 sec 9 4 Progress Chart

Biceps

Dumbbell Incline Bench Curl Dumbbell Incline Bench Curl 60 sec 9 3 Progress Chart

Back

Cable Rope Lat Pull Down Cable Rope Lat Pull Down 60 sec 9 4 Progress Chart

Triceps

Cable Triceps Pushdown Cable Triceps Pushdown 60 sec 9 3 Progress Chart
Saturday Lower Hypertrophy
Muscle Exercise Name Timer Reps Sets Track

Back

Smith Machine Deadlift Smith Machine Deadlift 120 sec 9 4 Progress Chart

Upper Legs

Barbell Squat Barbell Squat 120 sec 9 4 Progress Chart

Upper Legs

Leg Press Machine With One Leg Leg Press Machine With One Leg 60 sec 12 3 Progress Chart

Lower Legs

Calf Press on Leg Press Machine Calf Press on Leg Press Machine 60 sec 9 3 Progress Chart

Upper Legs

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

Shoulders

Dumbbell Bent Over Reverse Fly Dumbbell Bent Over Reverse Fly 60 sec 10 2 Progress Chart

Abs

Plank Plank 0 sec - 1 Progress Chart

Abs

Side Bridge Side Bridge 60 sec - 1 Progress Chart

Abs

Plank Plank 0 sec - 1 Progress Chart

Abs

Side Bridge Side Bridge 60 sec - 1 Progress Chart