Elite Absolute
Shared By : avtuly
Frequency : 3 days / week
Day Type : Numerical
Type : Bulking
Difficulty : Intermediate
Downloads / Views : 234 / 3990

Average Rating

92

189 votes

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Description

Day 1 Superset 2/3 4/5 6/7
Day 2 Superset 4/5 6/7
Day 4 Superset 1/2 3/4 5/6
Day 5 Interval Cardio sprint 70%-80% speed of your max 30 seconds, Jogging or Walking 1-2 minits any varieties 10 sets the same in swimming

Day 1 Shoulders Arms
Muscle Exercise Name Timer Reps Sets Track

Shoulders

Barbell Power Clean and Press 90 sec 5 5 Progress Chart

Shoulders

Dumbbell Two Arm Rear Dealt RaiseRow in Hyperextensions Bench 30 sec 10 4 Progress Chart

Shoulders

Dumbbell Shoulder Press Dumbbell Shoulder Press 120 sec 10 3 Progress Chart

Biceps

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

Triceps

Weighted Tricep Dips Weighted Tricep Dips 60 sec 10 3 Progress Chart

Biceps

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

Triceps

EZ Bar Decline Triceps Extension EZ Bar Decline Triceps Extension 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 20,15,10,7,5 5 Progress Chart

Upper Legs

Barbell Snatch Deadlift Barbell Snatch Deadlift 180 sec 20,15,10,7,5 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 10 sec 15 2 Progress Chart

Lower Legs

Seated Calf Raise Seated Calf Raise 30 sec 15 2 Progress Chart
Day 4 Back Chest
Muscle Exercise Name Timer Reps Sets Track

Back

Weighted Pull Ups Weighted Pull Ups 90 sec 10 4 Progress Chart

Chest

Barbell Incline Bench Press Barbell Incline Bench Press 90 sec 10 4 Progress Chart

Back

Dumbbell One Arm Row Dumbbell One Arm Row 90 sec 10 4 Progress Chart

Chest

Dumbbell Bench Press Dumbbell Bench Press 90 sec 10 4 Progress Chart

Back

Cable Straight Arm Push Down Cable Straight Arm Push Down 60 sec 10 2 Progress Chart

Chest

Cable Inner Chest Press Cable Inner Chest Press 60 sec 10 2 Progress Chart
Day 5 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 5 Progress Chart

Upper Legs

BoxJump 60 sec 10 5 Progress Chart

Cardio

Interval Cardio 5 sec - - Progress Chart

Cardio

Swimming Swimming 5 min - - Progress Chart
Day 7 New Circle