Antagonistic Approach

Antagonistic Approach

Shared By : djc4
Frequency : 5 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Intermediate
Downloads / Views : 0 / 380

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Description

Working out opposing muscles superset fashion

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Monday

Chest, Lats

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Barbell Bench Press	10 sec	8	1
Back		Wide Grip Lat Pulldown	30 sec	8	1
Chest		Barbell Bench Press	10 sec	8	1
Back		Wide Grip Lat Pulldown	30 sec	8	1
Chest		Barbell Bench Press	10 sec	8	1
Back		Wide Grip Lat Pulldown	60 sec	8	1
Chest		Barbell Incline Bench Press	10 sec	8	1
Back		Cable Seated Row	30 sec	8	1
Chest		Barbell Incline Bench Press	10 sec	8	1
Back		Cable Seated Row	30 sec	8	1
Chest		Barbell Incline Bench Press	10 sec	8	1
Back		Cable Seated Row	60 sec	8	1
Chest		Dumbbell Bent Arm Pullover	10 sec	8	1
Back		Barbell Bent Over Row	30 sec	8	1
Chest		Dumbbell Bent Arm Pullover	10 sec	8	1
Back		Barbell Bent Over Row	30 sec	8	1
Chest		Dumbbell Bent Arm Pullover	10 sec	8	1
Back		Barbell Bent Over Row	60 sec	8	1
Chest		Dumbbell Incline Bench Press	10 sec	8	1
Back		Pull Ups	30 sec	8	1
Chest		Dumbbell Incline Bench Press	10 sec	8	1
Back		Pull Ups	30 sec	8	1
Chest		Dumbbell Incline Bench Press	10 sec	8	1
Back		Pull Ups	60 sec	8	1
Chest		Cable Lower Chest Raise	10 sec	8	1
Back		T Bar Row	30 sec	8	1
Chest		Cable Lower Chest Raise	10 sec	8	1
Back		T Bar Row	30 sec	8	1
Chest		Cable Lower Chest Raise	10 sec	8	1
Back		T Bar Row	60 sec	8	1
Chest		Cable Incline Fly	10 sec	8	1
Back		Cable Straight Arm Push Down	30 sec	8	1
Chest		Cable Incline Fly	10 sec	8	1
Back		Cable Straight Arm Push Down	30 sec	8	1
Chest		Cable Incline Fly	10 sec	8	1
Back		Cable Straight Arm Push Down	60 sec	8	1

Tuesday

L. Back, Abs, Glutes

Muscle	Exercise Name		Timer	Reps	Sets	Track
Back		Barbell Deadlift	10 sec	8	1
Abs		Exercise Ball Crunch	30 sec	8	1
Back		Barbell Deadlift	10 sec	8	1
Abs		Exercise Ball Crunch	30 sec	8	1
Back		Barbell Deadlift	10 sec	8	1
Abs		Exercise Ball Crunch	60 sec	8	1
Glutes		Reverse Hyper on Flat Bench	10 sec	8	1
Abs		Decline Crunch	30 sec	8	1
Glutes		Reverse Hyper on Flat Bench	10 sec	8	1
Abs		Decline Crunch	30 sec	8	1
Glutes		Reverse Hyper on Flat Bench	10 sec	8	1
Abs		Decline Crunch	60 sec	8	1
Back		Back Extension on Exercise Ball	10 sec	8	1
Abs		Ab Crunch Machine	30 sec	8	1
Back		Back Extension on Exercise Ball	10 sec	8	1
Abs		Ab Crunch Machine	30 sec	8	1
Back		Back Extension on Exercise Ball	10 sec	8	1
Abs		Ab Crunch Machine	60 sec	8	1
Back		Hyperextensions - Back Extensions	10 sec	8	1
Abs		Crunches	30 sec	8	1
Back		Hyperextensions - Back Extensions	10 sec	8	1
Abs		Crunches	30 sec	8	1
Back		Hyperextensions - Back Extensions	10 sec	8	1
Abs		Crunches	60 sec	8	1

Wednesday

Legs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Upper Legs		Barbell Squat	10 sec	8	1
Upper Legs		Leg Press	60 sec	8	1
Upper Legs		Barbell Squat	10 sec	8	1
Upper Legs		Leg Press	60 sec	8	1
Upper Legs		Barbell Squat	10 sec	8	1
Upper Legs		Leg Press	60 sec	8	1
Upper Legs		Lying Leg Curls	10 sec	8	1
Upper Legs		Leg Extensions	30 sec	8	1
Upper Legs		Lying Leg Curls	10 sec	8	1
Upper Legs		Leg Extensions	30 sec	8	1
Upper Legs		Lying Leg Curls	10 sec	8	1
Upper Legs		Leg Extensions	60 sec	8	1
Upper Legs		Barbell Stiff-Legged Deadlift	10 sec	8	1
Glutes		One Leg 45 Degree Leg Press	45 sec	8	1
Upper Legs		Barbell Stiff-Legged Deadlift	10 sec	8	1
Glutes		One Leg 45 Degree Leg Press	45 sec	8	1
Upper Legs		Barbell Stiff-Legged Deadlift	10 sec	8	1
Glutes		One Leg 45 Degree Leg Press	60 sec	8	1
Lower Legs		One Leg Donkey Calf Raise	10 sec	8	1
Lower Legs		Calf Press On Leg Press	30 sec	8	1
Lower Legs		One Leg Donkey Calf Raise	10 sec	8	1
Lower Legs		Calf Press On Leg Press	30 sec	8	1
Lower Legs		One Leg Donkey Calf Raise	10 sec	8	1
Lower Legs		Calf Press On Leg Press	60 sec	8	1
Lower Legs		Band Foot Flexion	10 sec	8	1
Lower Legs		Seated Calf Raise	30 sec	8	1
Lower Legs		Band Foot Flexion	10 sec	8	1
Lower Legs		Seated Calf Raise	30 sec	8	1
Lower Legs		Band Foot Flexion	10 sec	8	1
Lower Legs		Seated Calf Raise	30 sec	8	1

Thursday

Shoulders, Abs, Traps

Muscle	Exercise Name		Timer	Reps	Sets	Track
Shoulders		Cable Internal Rotation	10 sec	8	1
Shoulders		Cable External Rotation	10 sec	8	1
Shoulders		Cable Internal Rotation	10 sec	8	1
Shoulders		Cable External Rotation	10 sec	8	1
Shoulders		Cable Internal Rotation	10 sec	8	1
Shoulders		Cable External Rotation	30 sec	8	1
Shoulders		Barbell Standing Military Press	10 sec	8	1
Shoulders		Dumbbell Rear Delt Row	10 sec	8	1
Shoulders		Dumbbell Lateral Raise	30 sec	8	1
Shoulders		Barbell Standing Military Press	10 sec	8	1
Shoulders		Dumbbell Rear Delt Row	10 sec	8	1
Shoulders		Dumbbell Lateral Raise	30 sec	8	1
Shoulders		Barbell Standing Military Press	10 sec	8	1
Shoulders		Dumbbell Rear Delt Row	10 sec	8	1
Shoulders		Dumbbell Lateral Raise	60 sec	8	1
Shoulders		Dumbbell Arnold Press	10 sec	8	1
Shoulders		Dumbbell Bent Over Delt Raise	10 sec	8	1
Shoulders		Cable One Arm Lateral Raise	30 sec	8	1
Shoulders		Dumbbell Arnold Press	10 sec	8	1
Shoulders		Dumbbell Bent Over Delt Raise	10 sec	8	1
Shoulders		Cable One Arm Lateral Raise	30 sec	8	1
Shoulders		Dumbbell Arnold Press	10 sec	8	1
Shoulders		Dumbbell Bent Over Delt Raise	10 sec	8	1
Shoulders		Cable One Arm Lateral Raise	30 sec	8	1
Shoulders		Dumbbell Standing Alternate Front Raises	10 sec	8	1
Shoulders		Cable Rope Face Pull	30 sec	8	1
Shoulders		Dumbbell Standing Alternate Front Raises	10 sec	8	1
Shoulders		Cable Rope Face Pull	30 sec	8	1
Shoulders		Dumbbell Standing Alternate Front Raises	10 sec	8	1
Shoulders		Cable Rope Face Pull	30 sec	8	1
Abs		Exercise Ball Crunch	60 sec	8	3
Shoulders		Dumbbell Shoulder Shrug	60 sec	8	3
Abs		Torso Rotation	60 sec	8	3
Shoulders		Cable Shrug	60 sec	8	3
Abs		Barbell Ab Rollout	60 sec	8	3

Friday

Arms

Muscle	Exercise Name		Timer	Reps	Sets	Track
Triceps		Dip	10 sec	8	1
Biceps		Dumbbell Concentration Curls	30 sec	8	1
Triceps		Dip	10 sec	8	1
Biceps		Dumbbell Concentration Curls	30 sec	8	1
Triceps		Dip	10 sec	8	1
Biceps		Dumbbell Concentration Curls	60 sec	8	1
Triceps		Barbell Close Grip Bench Press	10 sec	8	1
Biceps		Dumbbell Alternate Hammer Curl	30 sec	8	1
Triceps		Barbell Close Grip Bench Press	10 sec	8	1
Biceps		Dumbbell Alternate Hammer Curl	30 sec	8	1
Triceps		Barbell Close Grip Bench Press	10 sec	8	1
Biceps		Dumbbell Alternate Hammer Curl	60 sec	8	1
Triceps		EZ Bar Decline Close Grip Skull Crusher	10 sec	8	1
Biceps		EZ Bar Close Grip Curl	30 sec	8	1
Triceps		EZ Bar Decline Close Grip Skull Crusher	10 sec	8	1
Biceps		EZ Bar Close Grip Curl	30 sec	8	1
Triceps		EZ Bar Decline Close Grip Skull Crusher	10 sec	8	1
Biceps		EZ Bar Close Grip Curl	60 sec	8	1
Triceps		Cable Triceps Pushdown	10 sec	8	1
Biceps		Dumbbell Alternate Incline Curl	30 sec	8	1
Triceps		Cable Triceps Pushdown	10 sec	8	1
Biceps		Dumbbell Alternate Incline Curl	30 sec	8	1
Triceps		Cable Triceps Pushdown	10 sec	8	1
Biceps		Dumbbell Alternate Incline Curl	60 sec	8	1
Triceps		Dumbbell Seated Triceps Press	10 sec	8	1
Biceps		EZ Bar Curl	30 sec	8	1
Triceps		Dumbbell Seated Triceps Press	10 sec	8	1
Biceps		EZ Bar Curl	60 sec	8	1
Triceps		Tricep Finisher	60 sec	8	1
Biceps		Biceps Finisher	60 sec	21	1

Abs (284)
Back (138)
Biceps (116)
Chest (139)
Forearm (51)
Glutes (26)
Shoulders (207)
Triceps (109)
Upper Legs (176)
Lower Legs (43)
Cardio (19)
All (1309)

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