Elite Universal
Shared By : avtuly
Frequency : 3 days / week
Day Type : Numerical
Type : Bulking
Difficulty : Intermediate
Downloads / Views : 169 / 4324

Average Rating

97

195 votes

Track this workout in our app, download below
apple app store
google play store
Track this workout in our app, download below
apple app store
google play store
Description

Day 1 Superset 1/2 3/4 5/6 7/8
Day 2 Superset 4/5 6/7
Day 3 Superset 1/2 3/4 5/6 7/8

Day 1 Shoulders Arms
Muscle Exercise Name Timer Reps Sets Track

Shoulders

Barbell Standing Military Press Barbell Standing Military Press 90 sec 10 3 Progress Chart

Shoulders

Barbell Wide Grip Upright Row 90 sec 10 3 Progress Chart

Shoulders

Dumbbell Alternating Standing Press 30 sec 10 3 Progress Chart

Shoulders

Dambbell Two Arm Rear Dealt Row 90 sec 10 3 Progress Chart

Biceps

Dumbbell Incline Hammer Curls Dumbbell Incline Hammer Curls 60 sec 10 3 Progress Chart

Triceps

EZ Bar Decline Triceps Extension EZ Bar Decline Triceps Extension 60 sec 10 3 Progress Chart

Biceps

Barbell Spider Curl Barbell Spider Curl 60 sec 10 3 Progress Chart

Triceps

Cable Rope Triceps Pushdown Cable Rope Triceps Pushdown 60 sec 10 3 Progress Chart
Day 2 Legs Waist
Muscle Exercise Name Timer Reps Sets Track

Abs

Air Bike Air Bike 30 sec 20 3 Progress Chart

Upper Legs

Barbell Full Squat Barbell Full Squat 180 sec 20,15,10,8,7 5 Progress Chart

Upper Legs

Barbell Snatch Deadlift Barbell Snatch Deadlift 180 sec 20,15,10,8,7 5 Progress Chart

Abs

Cable Crunch Cable Crunch 30 sec 10 3 Progress Chart

Abs

Knee Hip Raise On Parallel Bars Knee Hip Raise On Parallel Bars 60 sec 10 3 Progress Chart

Lower Legs

Smith Machine Calf Raise 30 sec 10 3 Progress Chart

Lower Legs

Seated Calf Raise Seated Calf Raise 60 sec 10 3 Progress Chart
Day 4 Back Chest
Muscle Exercise Name Timer Reps Sets Track

Back

Weighted Pull Ups Weighted Pull Ups 120 sec 10 4 Progress Chart

Chest

Dumbbell Incline Bench Press Dumbbell Incline Bench Press 120 sec 10 4 Progress Chart

Back

Barbell Reverse Grip Bent Over Row Barbell Reverse Grip Bent Over Row 120 sec 10 2 Progress Chart

Chest

Barbell Bench Press Barbell Bench Press 120 sec 10 2 Progress Chart

Back

Dumbbell One Arm Row Dumbbell One Arm Row 120 sec 10 2 Progress Chart

Chest

Dumbbell Bench Press Dumbbell Bench Press 120 sec 10 2 Progress Chart

Back

Cable Straight Arm Push Down Cable Straight Arm Push Down 90 sec 10 2 Progress Chart

Chest

Cable Inner Chest Press Cable Inner Chest Press 90 sec 10 2 Progress Chart
Day 7 Start a New Circle