Elite Bulk
Shared By : avtuly
Frequency : 6 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Intermediate
Downloads / Views : 340 / 8033

Average Rating

95

227 votes

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Description

Monday Chest & Back
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Incline Bench Press Barbell Incline Bench Press 90 sec 7 3 Progress Chart

Back

Weighted Pull Ups Weighted Pull Ups 90 sec 7 3 Progress Chart

Chest

Dumbbell Incline Bench Press Dumbbell Incline Bench Press 90 sec 7 2 Progress Chart

Back

Chin Up Chin Up 90 sec 7 2 Progress Chart

Chest

Dumbbell Bench Press Dumbbell Bench Press 90 sec 7 2 Progress Chart

Back

Dumbbell One Arm Row Dumbbell One Arm Row 90 sec 7 2 Progress Chart

Chest

Cable Inner Chest Press Cable Inner Chest Press 60 sec 7 2 Progress Chart

Back

Cable Straight Arm Push Down Cable Straight Arm Push Down 60 sec 7 2 Progress Chart
Tuesday Interval Cardio
Muscle Exercise Name Timer Reps Sets Track

Cardio

Jump Rope Jump Rope 5 min - - Progress Chart

Abs

Air Bike Air Bike 60 sec 50 3 Progress Chart

Cardio

Running Running 20 min - - Progress Chart

Cardio

Indoor Cycling Indoor Cycling 10 min - - Progress Chart

Cardio

Swimming Swimming 20 min - - Progress Chart
Wednesday Legs & Abs
Muscle Exercise Name Timer Reps Sets Track

Abs

Air Bike Air Bike 60 sec 30 3 Progress Chart

Upper Legs

Barbell Full Squat Barbell Full Squat 180 sec 7 3 Progress Chart

Upper Legs

Barbell Clean Deadlift Barbell Clean Deadlift 180 sec 7 3 Progress Chart

Upper Legs

Leg Press Machine Leg Press Machine 120 sec 7 3 Progress Chart

Upper Legs

Barbell Stiff-Legged Deadlift Barbell Stiff-Legged Deadlift 120 sec 7 3 Progress Chart

Lower Legs

Barbell Standing Calf Raise Barbell Standing Calf Raise 0 sec 10 2 Progress Chart

Lower Legs

Barbell Seated Calf Raise Barbell Seated Calf Raise 0 sec 10 2 Progress Chart

Abs

Cable Crunch Cable Crunch 0 sec 10 3 Progress Chart

Abs

Hanging Leg Raise Hanging Leg Raise 0 sec 10 3 Progress Chart
Thursday Shoulders
Muscle Exercise Name Timer Reps Sets Track

Shoulders

Barbell Standing Military Press Barbell Standing Military Press 0 sec 5 3 Progress Chart

Shoulders

Barbell Shoulder Press Barbell Shoulder Press 90 sec 2 3 Progress Chart

Shoulders

Barbell Up Right Row Barbell Up Right Row 0 sec 5 3 Progress Chart

Shoulders

Barbell Rear Delt Row Barbell Rear Delt Row 90 sec 2 3 Progress Chart

Shoulders

Dumbbell Shoulder Press Dumbbell Shoulder Press 0 sec 7 2 Progress Chart

Shoulders

Dambbell Two Arm Rear Dealt Row 90 sec 7 2 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 0 sec 7 2 Progress Chart

Shoulders

Dumbbell Bent Over Delt Raise Dumbbell Bent Over Delt Raise 60 sec 7 2 Progress Chart
Friday Interval Cardio
Muscle Exercise Name Timer Reps Sets Track

Cardio

Jump Rope Jump Rope 5 min - - Progress Chart

Abs

Air Bike Air Bike 60 sec 50 3 Progress Chart

Cardio

Running Running 20 min - - Progress Chart

Cardio

Indoor Cycling Indoor Cycling 10 min - - Progress Chart

Cardio

Swimming Swimming 20 min - - Progress Chart
Saturday Arms
Muscle Exercise Name Timer Reps Sets Track

Biceps

Barbell Curl Barbell Curl 60 sec 7 3 Progress Chart

Triceps

Barbell JM Press Barbell JM Press 60 sec 7 3 Progress Chart

Biceps

Dumbbell Incline Curl Dumbbell Incline Curl 60 sec 7 2 Progress Chart

Triceps

EZ Bar Decline Triceps Extension EZ Bar Decline Triceps Extension 60 sec 7 2 Progress Chart

Biceps

Dumbbell Zottman Curl Dumbbell Zottman Curl 60 sec 7 2 Progress Chart

Triceps

Dumbbell Incline Two Arm Extension Dumbbell Incline Two Arm Extension 60 sec 7 2 Progress Chart

Forearms

Barbell EZ Bar Reverse Grip Curl Barbell EZ Bar Reverse Grip Curl 60 sec 7 2 Progress Chart

Triceps

Cable Rope Triceps Pushdown Cable Rope Triceps Pushdown 60 sec 7 2 Progress Chart