Time-Out Routines:
Shared By : RLHawk58
Frequency : 3 days / week
Day Type : Numerical
Type : Bulking
Difficulty : Intermediate
Downloads / Views : 14 / 487

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Description

This Program is designed to increase muscle size.

Day 1 Chest-Biceps & Core:
Muscle Exercise Name Timer Reps Sets Track

Chest

Smith Machine Wide Grip Bench Press Smith Machine Wide Grip Bench Press 60 sec 9,8,7,6 4 Progress Chart

Chest

Dumbbell Incline Bench Press Dumbbell Incline Bench Press 60 sec 10,10,8,8 4 Progress Chart

Chest

Dumbbell Incline Fly Dumbbell Incline Fly 60 sec 15,15,12,12 4 Progress Chart

Abs

Decline Crunch Decline Crunch 60 sec 30,30,30 3 Progress Chart

Chest

Cable High Cross Over Cable High Cross Over 60 sec 20,15,15 3 Progress Chart

Biceps

Dumbbell Prone Incline Biceps Curl Dumbbell Prone Incline Biceps Curl 60 sec 16,14,12,10 4 Progress Chart

Biceps

EZ Bar Curl EZ Bar Curl 60 sec 1,12,10,8 4 Progress Chart

Abs

Hanging Leg Raise Hanging Leg Raise 60 sec 20,20,20 3 Progress Chart

Biceps

Cable Standing One Arm Bicep Curl Cable Standing One Arm Bicep Curl 60 sec 15,15,15 3 Progress Chart

Biceps

Dumbbell Flexor Incline Curl Dumbbell Flexor Incline Curl 60 sec 10,10,8,8 4 Progress Chart

Biceps

Dumbbell Hammer Curls Dumbbell Hammer Curls 60 sec 20,15,15 3 Progress Chart

Abs

Cable Crunch Cable Crunch 60 sec 30,30,30 3 Progress Chart

Abs

Oblique Crunches Oblique Crunches 60 sec 30,30,30 3 Progress Chart

Abs

Cable Wood Chops Cable Wood Chops 60 sec 30,30,30 3 Progress Chart

Back

Hyperextensions - Back Extensions Hyperextensions - Back Extensions 60 sec 30,30,30 3 Progress Chart
Day 2 Quads-Glutes-Hamstrings & Calves:
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Smith Machine Squat Smith Machine Squat 60 sec 9,8,7,6 4 Progress Chart

Upper Legs

Leg Press with Wide Stance Leg Press with Wide Stance 60 sec 10,10,8,8 4 Progress Chart

Lower Legs

Calf Press On Leg Press Calf Press On Leg Press 60 sec 20,20,15,15 4 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 60 sec 20,16,14,12 4 Progress Chart

Upper Legs

Lying Leg Curls Lying Leg Curls 60 sec 20,18,16,14 4 Progress Chart

Lower Legs

Standing Calf Raises Standing Calf Raises 60 sec 20,20,15,15 4 Progress Chart

Upper Legs

Smith Machine Hack Squat Smith Machine Hack Squat 60 sec 20,18,15,12 4 Progress Chart

Upper Legs

Smith Machine Stiff Legged Deadlift Smith Machine Stiff Legged Deadlift 60 sec 5,12,12 3 Progress Chart

Lower Legs

Seated Calf Raise Seated Calf Raise 60 sec 20,15,15 3 Progress Chart
Day 3 Stretching & Cardio Training:
Day 4 Shoulders-Traps & Core:
Muscle Exercise Name Timer Reps Sets Track

Shoulders

Smith Machine Shoulder Press Smith Machine Shoulder Press 60 sec 9,8,7,6 4 Progress Chart

Shoulders

Smith Machine Upright Row Smith Machine Upright Row 60 sec 12,10,8,8 4 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 60 sec 15,12,12 3 Progress Chart

Shoulders

Cable Reverse Fly Cable Reverse Fly 60 sec 20,16,14 3 Progress Chart

Shoulders

Dumbbell Seated Dublin Press Dumbbell Seated Dublin Press 60 sec 9,8,7 3 Progress Chart

Shoulders

Smith Machine Shrug Smith Machine Shrug 60 sec 15,12,10,10 3 Progress Chart

Shoulders

Smith Machine Rear Delt Row Smith Machine Rear Delt Row 60 sec 10,10,8 3 Progress Chart

Abs

Decline Crunch Decline Crunch 60 sec 30,30,30 3 Progress Chart

Abs

Ab Crunch Machine Ab Crunch Machine 60 sec 30,30,30 3 Progress Chart

Abs

Cable Wood Chops Cable Wood Chops 60 sec 30,30,30 3 Progress Chart

Abs

Hanging Leg Raise Hanging Leg Raise 60 sec 20,20,20 3 Progress Chart

Back

Hyperextensions - Back Extensions Hyperextensions - Back Extensions 60 sec 30,30,30 3 Progress Chart
Day 5 Back-Triceps & Calves:
Muscle Exercise Name Timer Reps Sets Track

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 60 sec 12,10,8,8 4 Progress Chart

Triceps

Cable Triceps Pushdown Cable Triceps Pushdown 60 sec 15,15,12,10 4 Progress Chart

Back

Dumbbell Bent Over Row Dumbbell Bent Over Row 60 sec 12,10,8,8 4 Progress Chart

Chest

Dumbbell Bent Arm Pullover Dumbbell Bent Arm Pullover 60 sec 20,15,15 3 Progress Chart

Triceps

Dumbbell Incline Two Arm Extension Dumbbell Incline Two Arm Extension 60 sec 20,15,12,10 4 Progress Chart

Back

Cable Straight Arm Push Down Cable Straight Arm Push Down 60 sec 15,12,12 3 Progress Chart

Lower Legs

Calf Press on Leg Press Machine Calf Press on Leg Press Machine 60 sec 20,20,15,15 4 Progress Chart

Back

Cable Underhand Pull Down Cable Underhand Pull Down 60 sec 15,12,12 3 Progress Chart

Triceps

Smith Machine Reverse Close Grip Bench Press Smith Machine Reverse Close Grip Bench Press 60 sec 9,8,7,6 4 Progress Chart

Lower Legs

Seated Calf Raise Seated Calf Raise 60 sec 20,15,15 3 Progress Chart

Triceps

Machine Assisted Dip Machine Assisted Dip 60 sec 20,20,15,15 4 Progress Chart

Lower Legs

Standing Calf Raises Standing Calf Raises 60 sec 20,20,15,15 4 Progress Chart
Day 6 Cycling & Stretching:
Day 7 REST DAY: