Universal
Shared By : avtuly
Frequency : 3 days / week
Day Type : Numerical
Type : Bulking
Difficulty : Intermediate
Downloads / Views : 546 / 11627

Average Rating

96

215 votes

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Description

Day 1 Superset 1/2 3/4 5/6 7/8
Day 2 Superset 4/5 6/7
Day 4 Superset 1/2 3/4 5/6 7/8
Interval Cardio sprint 30 seconds walking 1 minit joging 1 minit 15 rounds

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 RaiseRow in Hyperextensions Banch 90 sec 10 3 Progress Chart

Triceps

Weighted Tricep Dips Weighted Tricep Dips 90 sec 10 3 Progress Chart

Biceps

Dumbbell Incline Hammer Curls Dumbbell Incline Hammer Curls 90 sec 10 3 Progress Chart

Triceps

EZ Bar Decline Triceps Extension EZ Bar Decline Triceps Extension 90 sec 10 3 Progress Chart

Biceps

Barbell Spider Curl Barbell Spider Curl 90 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 30 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 30 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 5 Interval Cardio
Muscle Exercise Name Timer Reps Sets Track

Cardio

Jump Rope Jump Rope 5 min - - Progress Chart

Abs

Air Bike Air Bike 30 sec 30 3 Progress Chart

Cardio

Interval Cardio 25 sec - - Progress Chart

Upper Legs

BoxJump 60 sec 10 5 Progress Chart
Day 7 = Day 1