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

Monday Chest, Lats
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Bench Press Barbell Bench Press 10 sec 8 1 Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 30 sec 8 1 Progress Chart

Chest

Barbell Bench Press Barbell Bench Press 10 sec 8 1 Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 30 sec 8 1 Progress Chart

Chest

Barbell Bench Press Barbell Bench Press 10 sec 8 1 Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 60 sec 8 1 Progress Chart

Chest

Barbell Incline Bench Press Barbell Incline Bench Press 10 sec 8 1 Progress Chart

Back

Cable Seated Row Cable Seated Row 30 sec 8 1 Progress Chart

Chest

Barbell Incline Bench Press Barbell Incline Bench Press 10 sec 8 1 Progress Chart

Back

Cable Seated Row Cable Seated Row 30 sec 8 1 Progress Chart

Chest

Barbell Incline Bench Press Barbell Incline Bench Press 10 sec 8 1 Progress Chart

Back

Cable Seated Row Cable Seated Row 60 sec 8 1 Progress Chart

Chest

Dumbbell Bent Arm Pullover Dumbbell Bent Arm Pullover 10 sec 8 1 Progress Chart

Back

Barbell Bent Over Row Barbell Bent Over Row 30 sec 8 1 Progress Chart

Chest

Dumbbell Bent Arm Pullover Dumbbell Bent Arm Pullover 10 sec 8 1 Progress Chart

Back

Barbell Bent Over Row Barbell Bent Over Row 30 sec 8 1 Progress Chart

Chest

Dumbbell Bent Arm Pullover Dumbbell Bent Arm Pullover 10 sec 8 1 Progress Chart

Back

Barbell Bent Over Row Barbell Bent Over Row 60 sec 8 1 Progress Chart

Chest

Dumbbell Incline Bench Press Dumbbell Incline Bench Press 10 sec 8 1 Progress Chart

Back

Pull Ups Pull Ups 30 sec 8 1 Progress Chart

Chest

Dumbbell Incline Bench Press Dumbbell Incline Bench Press 10 sec 8 1 Progress Chart

Back

Pull Ups Pull Ups 30 sec 8 1 Progress Chart

Chest

Dumbbell Incline Bench Press Dumbbell Incline Bench Press 10 sec 8 1 Progress Chart

Back

Pull Ups Pull Ups 60 sec 8 1 Progress Chart

Chest

Cable Lower Chest Raise Cable Lower Chest Raise 10 sec 8 1 Progress Chart

Back

T Bar Row T Bar Row 30 sec 8 1 Progress Chart

Chest

Cable Lower Chest Raise Cable Lower Chest Raise 10 sec 8 1 Progress Chart

Back

T Bar Row T Bar Row 30 sec 8 1 Progress Chart

Chest

Cable Lower Chest Raise Cable Lower Chest Raise 10 sec 8 1 Progress Chart

Back

T Bar Row T Bar Row 60 sec 8 1 Progress Chart

Chest

Cable Incline Fly Cable Incline Fly 10 sec 8 1 Progress Chart

Back

Cable Straight Arm Push Down Cable Straight Arm Push Down 30 sec 8 1 Progress Chart

Chest

Cable Incline Fly Cable Incline Fly 10 sec 8 1 Progress Chart

Back

Cable Straight Arm Push Down Cable Straight Arm Push Down 30 sec 8 1 Progress Chart

Chest

Cable Incline Fly Cable Incline Fly 10 sec 8 1 Progress Chart

Back

Cable Straight Arm Push Down Cable Straight Arm Push Down 60 sec 8 1 Progress Chart
Tuesday L. Back, Abs, Glutes
Muscle Exercise Name Timer Reps Sets Track

Back

Barbell Deadlift Barbell Deadlift 10 sec 8 1 Progress Chart

Abs

Exercise Ball Crunch Exercise Ball Crunch 30 sec 8 1 Progress Chart

Back

Barbell Deadlift Barbell Deadlift 10 sec 8 1 Progress Chart

Abs

Exercise Ball Crunch Exercise Ball Crunch 30 sec 8 1 Progress Chart

Back

Barbell Deadlift Barbell Deadlift 10 sec 8 1 Progress Chart

Abs

Exercise Ball Crunch Exercise Ball Crunch 60 sec 8 1 Progress Chart

Glutes

Reverse Hyper on Flat Bench Reverse Hyper on Flat Bench 10 sec 8 1 Progress Chart

Abs

Decline Crunch Decline Crunch 30 sec 8 1 Progress Chart

Glutes

Reverse Hyper on Flat Bench Reverse Hyper on Flat Bench 10 sec 8 1 Progress Chart

Abs

Decline Crunch Decline Crunch 30 sec 8 1 Progress Chart

Glutes

Reverse Hyper on Flat Bench Reverse Hyper on Flat Bench 10 sec 8 1 Progress Chart

Abs

Decline Crunch Decline Crunch 60 sec 8 1 Progress Chart

Back

Back Extension on Exercise Ball Back Extension on Exercise Ball 10 sec 8 1 Progress Chart

Abs

Ab Crunch Machine Ab Crunch Machine 30 sec 8 1 Progress Chart

Back

Back Extension on Exercise Ball Back Extension on Exercise Ball 10 sec 8 1 Progress Chart

Abs

Ab Crunch Machine Ab Crunch Machine 30 sec 8 1 Progress Chart

Back

Back Extension on Exercise Ball Back Extension on Exercise Ball 10 sec 8 1 Progress Chart

Abs

Ab Crunch Machine Ab Crunch Machine 60 sec 8 1 Progress Chart

Back

Hyperextensions - Back Extensions Hyperextensions - Back Extensions 10 sec 8 1 Progress Chart

Abs

Crunches Crunches 30 sec 8 1 Progress Chart

Back

Hyperextensions - Back Extensions Hyperextensions - Back Extensions 10 sec 8 1 Progress Chart

Abs

Crunches Crunches 30 sec 8 1 Progress Chart

Back

Hyperextensions - Back Extensions Hyperextensions - Back Extensions 10 sec 8 1 Progress Chart

Abs

Crunches Crunches 60 sec 8 1 Progress Chart
Wednesday Legs
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Squat Barbell Squat 10 sec 8 1 Progress Chart

Upper Legs

Leg Press Leg Press 60 sec 8 1 Progress Chart

Upper Legs

Barbell Squat Barbell Squat 10 sec 8 1 Progress Chart

Upper Legs

Leg Press Leg Press 60 sec 8 1 Progress Chart

Upper Legs

Barbell Squat Barbell Squat 10 sec 8 1 Progress Chart

Upper Legs

Leg Press Leg Press 60 sec 8 1 Progress Chart

Upper Legs

Lying Leg Curls Lying Leg Curls 10 sec 8 1 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 30 sec 8 1 Progress Chart

Upper Legs

Lying Leg Curls Lying Leg Curls 10 sec 8 1 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 30 sec 8 1 Progress Chart

Upper Legs

Lying Leg Curls Lying Leg Curls 10 sec 8 1 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 60 sec 8 1 Progress Chart

Upper Legs

Barbell Stiff-Legged Deadlift Barbell Stiff-Legged Deadlift 10 sec 8 1 Progress Chart

Glutes

One Leg 45 Degree Leg Press One Leg 45 Degree Leg Press 45 sec 8 1 Progress Chart

Upper Legs

Barbell Stiff-Legged Deadlift Barbell Stiff-Legged Deadlift 10 sec 8 1 Progress Chart

Glutes

One Leg 45 Degree Leg Press One Leg 45 Degree Leg Press 45 sec 8 1 Progress Chart

Upper Legs

Barbell Stiff-Legged Deadlift Barbell Stiff-Legged Deadlift 10 sec 8 1 Progress Chart

Glutes

One Leg 45 Degree Leg Press One Leg 45 Degree Leg Press 60 sec 8 1 Progress Chart

Lower Legs

One Leg Donkey Calf Raise One Leg Donkey Calf Raise 10 sec 8 1 Progress Chart

Lower Legs

Calf Press On Leg Press Calf Press On Leg Press 30 sec 8 1 Progress Chart

Lower Legs

One Leg Donkey Calf Raise One Leg Donkey Calf Raise 10 sec 8 1 Progress Chart

Lower Legs

Calf Press On Leg Press Calf Press On Leg Press 30 sec 8 1 Progress Chart

Lower Legs

One Leg Donkey Calf Raise One Leg Donkey Calf Raise 10 sec 8 1 Progress Chart

Lower Legs

Calf Press On Leg Press Calf Press On Leg Press 60 sec 8 1 Progress Chart

Lower Legs

Band Foot Flexion 10 sec 8 1 Progress Chart

Lower Legs

Seated Calf Raise Seated Calf Raise 30 sec 8 1 Progress Chart

Lower Legs

Band Foot Flexion 10 sec 8 1 Progress Chart

Lower Legs

Seated Calf Raise Seated Calf Raise 30 sec 8 1 Progress Chart

Lower Legs

Band Foot Flexion 10 sec 8 1 Progress Chart

Lower Legs

Seated Calf Raise Seated Calf Raise 30 sec 8 1 Progress Chart
Thursday Shoulders, Abs, Traps
Muscle Exercise Name Timer Reps Sets Track

Shoulders

Cable Internal Rotation Cable Internal Rotation 10 sec 8 1 Progress Chart

Shoulders

Cable External Rotation Cable External Rotation 10 sec 8 1 Progress Chart

Shoulders

Cable Internal Rotation Cable Internal Rotation 10 sec 8 1 Progress Chart

Shoulders

Cable External Rotation Cable External Rotation 10 sec 8 1 Progress Chart

Shoulders

Cable Internal Rotation Cable Internal Rotation 10 sec 8 1 Progress Chart

Shoulders

Cable External Rotation Cable External Rotation 30 sec 8 1 Progress Chart

Shoulders

Barbell Standing Military Press Barbell Standing Military Press 10 sec 8 1 Progress Chart

Shoulders

Dumbbell Rear Delt Row Dumbbell Rear Delt Row 10 sec 8 1 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 30 sec 8 1 Progress Chart

Shoulders

Barbell Standing Military Press Barbell Standing Military Press 10 sec 8 1 Progress Chart

Shoulders

Dumbbell Rear Delt Row Dumbbell Rear Delt Row 10 sec 8 1 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 30 sec 8 1 Progress Chart

Shoulders

Barbell Standing Military Press Barbell Standing Military Press 10 sec 8 1 Progress Chart

Shoulders

Dumbbell Rear Delt Row Dumbbell Rear Delt Row 10 sec 8 1 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 60 sec 8 1 Progress Chart

Shoulders

Dumbbell Arnold Press Dumbbell Arnold Press 10 sec 8 1 Progress Chart

Shoulders

Dumbbell Bent Over Delt Raise Dumbbell Bent Over Delt Raise 10 sec 8 1 Progress Chart

Shoulders

Cable One Arm Lateral Raise Cable One Arm Lateral Raise 30 sec 8 1 Progress Chart

Shoulders

Dumbbell Arnold Press Dumbbell Arnold Press 10 sec 8 1 Progress Chart

Shoulders

Dumbbell Bent Over Delt Raise Dumbbell Bent Over Delt Raise 10 sec 8 1 Progress Chart

Shoulders

Cable One Arm Lateral Raise Cable One Arm Lateral Raise 30 sec 8 1 Progress Chart

Shoulders

Dumbbell Arnold Press Dumbbell Arnold Press 10 sec 8 1 Progress Chart

Shoulders

Dumbbell Bent Over Delt Raise Dumbbell Bent Over Delt Raise 10 sec 8 1 Progress Chart

Shoulders

Cable One Arm Lateral Raise Cable One Arm Lateral Raise 30 sec 8 1 Progress Chart

Shoulders

Dumbbell Standing Alternate Front Raises Dumbbell Standing Alternate Front Raises 10 sec 8 1 Progress Chart

Shoulders

Cable Rope Face Pull Cable Rope Face Pull 30 sec 8 1 Progress Chart

Shoulders

Dumbbell Standing Alternate Front Raises Dumbbell Standing Alternate Front Raises 10 sec 8 1 Progress Chart

Shoulders

Cable Rope Face Pull Cable Rope Face Pull 30 sec 8 1 Progress Chart

Shoulders

Dumbbell Standing Alternate Front Raises Dumbbell Standing Alternate Front Raises 10 sec 8 1 Progress Chart

Shoulders

Cable Rope Face Pull Cable Rope Face Pull 30 sec 8 1 Progress Chart

Abs

Exercise Ball Crunch Exercise Ball Crunch 60 sec 8 3 Progress Chart

Shoulders

Dumbbell Shoulder Shrug Dumbbell Shoulder Shrug 60 sec 8 3 Progress Chart

Abs

Torso Rotation Torso Rotation 60 sec 8 3 Progress Chart

Shoulders

Cable Shrug Cable Shrug 60 sec 8 3 Progress Chart

Abs

Barbell Ab Rollout Barbell Ab Rollout 60 sec 8 3 Progress Chart
Friday Arms
Muscle Exercise Name Timer Reps Sets Track

Triceps

Dip Dip 10 sec 8 1 Progress Chart

Biceps

Dumbbell Concentration Curls Dumbbell Concentration Curls 30 sec 8 1 Progress Chart

Triceps

Dip Dip 10 sec 8 1 Progress Chart

Biceps

Dumbbell Concentration Curls Dumbbell Concentration Curls 30 sec 8 1 Progress Chart

Triceps

Dip Dip 10 sec 8 1 Progress Chart

Biceps

Dumbbell Concentration Curls Dumbbell Concentration Curls 60 sec 8 1 Progress Chart

Triceps

Barbell Close Grip Bench Press Barbell Close Grip Bench Press 10 sec 8 1 Progress Chart

Biceps

Dumbbell Alternate Hammer Curl Dumbbell Alternate Hammer Curl 30 sec 8 1 Progress Chart

Triceps

Barbell Close Grip Bench Press Barbell Close Grip Bench Press 10 sec 8 1 Progress Chart

Biceps

Dumbbell Alternate Hammer Curl Dumbbell Alternate Hammer Curl 30 sec 8 1 Progress Chart

Triceps

Barbell Close Grip Bench Press Barbell Close Grip Bench Press 10 sec 8 1 Progress Chart

Biceps

Dumbbell Alternate Hammer Curl Dumbbell Alternate Hammer Curl 60 sec 8 1 Progress Chart

Triceps

EZ Bar Decline Close Grip Skull Crusher EZ Bar Decline Close Grip Skull Crusher 10 sec 8 1 Progress Chart

Biceps

EZ Bar Close Grip Curl EZ Bar Close Grip Curl 30 sec 8 1 Progress Chart

Triceps

EZ Bar Decline Close Grip Skull Crusher EZ Bar Decline Close Grip Skull Crusher 10 sec 8 1 Progress Chart

Biceps

EZ Bar Close Grip Curl EZ Bar Close Grip Curl 30 sec 8 1 Progress Chart

Triceps

EZ Bar Decline Close Grip Skull Crusher EZ Bar Decline Close Grip Skull Crusher 10 sec 8 1 Progress Chart

Biceps

EZ Bar Close Grip Curl EZ Bar Close Grip Curl 60 sec 8 1 Progress Chart

Triceps

Cable Triceps Pushdown Cable Triceps Pushdown 10 sec 8 1 Progress Chart

Biceps

Dumbbell Alternate Incline Curl Dumbbell Alternate Incline Curl 30 sec 8 1 Progress Chart

Triceps

Cable Triceps Pushdown Cable Triceps Pushdown 10 sec 8 1 Progress Chart

Biceps

Dumbbell Alternate Incline Curl Dumbbell Alternate Incline Curl 30 sec 8 1 Progress Chart

Triceps

Cable Triceps Pushdown Cable Triceps Pushdown 10 sec 8 1 Progress Chart

Biceps

Dumbbell Alternate Incline Curl Dumbbell Alternate Incline Curl 60 sec 8 1 Progress Chart

Triceps

Dumbbell Seated Triceps Press Dumbbell Seated Triceps Press 10 sec 8 1 Progress Chart

Biceps

EZ Bar Curl EZ Bar Curl 30 sec 8 1 Progress Chart

Triceps

Dumbbell Seated Triceps Press Dumbbell Seated Triceps Press 10 sec 8 1 Progress Chart

Biceps

EZ Bar Curl EZ Bar Curl 60 sec 8 1 Progress Chart

Triceps

Tricep Finisher 60 sec 8 1 Progress Chart

Biceps

Biceps Finisher 60 sec 21 1 Progress Chart