rip n dip
Shared By : prggz
Frequency : 5 days / week
Day Type : Numerical
Type : Bulking
Difficulty : Advanced
Downloads / Views : 1 / 275

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Description

Day 1 Push A
Muscle Exercise Name Timer Reps Sets Track

Chest

Dumbbell Bench Press Dumbbell Bench Press 120 sec 8 3 Progress Chart

Chest

Dumbbell Incline Bench Press Dumbbell Incline Bench Press 120 sec 8 3 Progress Chart

Triceps

Cable Triceps Pushdown Cable Triceps Pushdown 60 sec 8 3 Progress Chart

Shoulders

Dumbbell Seated Side Lateral Raise Dumbbell Seated Side Lateral Raise 60 sec 8 3 Progress Chart

Abs

Cable Crunch Cable Crunch 60 sec 8 3 Progress Chart
Day 2 Pull A
Muscle Exercise Name Timer Reps Sets Track

Back

Weighted Pull Ups Weighted Pull Ups 120 sec 8 3 Progress Chart

Back

Cable V Bar Pull Down Cable V Bar Pull Down 120 sec 8 3 Progress Chart

Back

Cable Straight Arm Push Down Cable Straight Arm Push Down 90 sec 8 3 Progress Chart

Biceps

Dumbbell Seated Hammer Curl Dumbbell Seated Hammer Curl 90 sec 8 3 Progress Chart

Abs

Parallel Bar Leg Raise Parallel Bar Leg Raise 60 sec 8 3 Progress Chart
Day 4 Push B
Muscle Exercise Name Timer Reps Sets Track

Triceps

Weighted Tricep Dips Weighted Tricep Dips 120 sec 8 3 Progress Chart

Triceps

Cable Rope Overhead Triceps Extension Cable Rope Overhead Triceps Extension 90 sec 8 3 Progress Chart

Chest

Machine Fly Machine Fly 90 sec 8 3 Progress Chart

Shoulders

Cable One Arm Lateral Raise Cable One Arm Lateral Raise 90 sec 8 4 Progress Chart

Abs

Cable Crunch Cable Crunch 120 sec 8 3 Progress Chart
Day 5 Pull B
Muscle Exercise Name Timer Reps Sets Track

Biceps

Barbell Preacher Curl Barbell Preacher Curl 120 sec 8 3 Progress Chart

Biceps

Dumbbell Seated Hammer Curl Dumbbell Seated Hammer Curl 120 sec 8 3 Progress Chart

Biceps

Cable Standing One Arm Bicep Curl Cable Standing One Arm Bicep Curl 60 sec 8 3 Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 120 sec 8 3 Progress Chart

Abs

Parallel Bar Leg Raise Parallel Bar Leg Raise 120 sec 8 3 Progress Chart
Day 6 Legs
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Squat Barbell Squat 120 sec 8 3 Progress Chart

Upper Legs

Leg Press Machine Leg Press Machine 120 sec 8 3 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 30 sec 8 2 Progress Chart

Upper Legs

Seated Leg Curl Seated Leg Curl 120 sec 8 2 Progress Chart

Lower Legs

Calf Press On Leg Press Calf Press On Leg Press 60 sec 8 3 Progress Chart
Day 8 Push C
Muscle Exercise Name Timer Reps Sets Track

Shoulders

Dumbbell Shoulder Press Dumbbell Shoulder Press 120 sec 8 3 Progress Chart

Shoulders

Dumbbell Front Raise Dumbbell Front Raise 90 sec 8 3 Progress Chart

Shoulders

Cable One Arm Lateral Raise Cable One Arm Lateral Raise 90 sec 8 4 Progress Chart

Chest

Machine Fly Machine Fly 90 sec 8 3 Progress Chart

Abs

Cable Crunch Cable Crunch 120 sec 8 3 Progress Chart
Day 9 Pull C
Muscle Exercise Name Timer Reps Sets Track

Shoulders

Dumbbell Shoulder Shrug Dumbbell Shoulder Shrug 120 sec 8 3 Progress Chart

Shoulders

Barbell Shrug Barbell Shrug 120 sec 8 3 Progress Chart

Back

Cable Seated Row Cable Seated Row 90 sec 8 3 Progress Chart

Back

Dumbell Rear Lateral 60 sec 8 3 Progress Chart

Biceps

Dumbbell Concentration Curls Dumbbell Concentration Curls 60 sec 8 3 Progress Chart

Abs

Decline Oblique Crunch Decline Oblique Crunch 60 sec 8 3 Progress Chart