Personal Strength Program 05Aug17
Shared By : GDewey
Frequency : 3 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Intermediate
Downloads / Views : 0 / 260

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Description

My personal lifting plan.

Wednesday Wednesday Full Body
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Bench Press Barbell Bench Press 120 sec 5 4 Progress Chart

Upper Legs

Barbell Squat Barbell Squat 120 sec 5 4 Progress Chart

Back

Close Grip Reverse Lat Pull Down Close Grip Reverse Lat Pull Down 60 sec 10 1 Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 60 sec 10 2 Progress Chart

Back

Close Grip Front Lat Pulldown Close Grip Front Lat Pulldown 60 sec 10 1 Progress Chart

Shoulders

Cable Rope Face Pull Cable Rope Face Pull 60 sec 10 3 Progress Chart
Saturday Saturday Upper Body
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Bench Press Barbell Bench Press 150 sec 2 5 Progress Chart

Shoulders

Dumbbell Shoulder Shrug Dumbbell Shoulder Shrug 60 sec 10 4 Progress Chart

Biceps

Dumbbell Incline Bench Curl Dumbbell Incline Bench Curl 45 sec 10 2 Progress Chart

Biceps

Dumbbell Concentration Curls Dumbbell Concentration Curls 45 sec 10 1 Progress Chart

Shoulders

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

Shoulders

Dumbbell Bent Over Delt Raise Dumbbell Bent Over Delt Raise 30 sec 10 3 Progress Chart

Triceps

Dumbbell Tricep Kickback Dumbbell Tricep Kickback 30 sec 10 3 Progress Chart
Sunday Sunday Lower Body
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Squat Barbell Squat 180 sec 2 5 Progress Chart

Back

Chin Up Chin Up 120 sec 10 2 Progress Chart

Back

Pull Ups Pull Ups 120 sec 10 2 Progress Chart

Back

Dumbbell One Arm Row Dumbbell One Arm Row 120 sec 10 3 Progress Chart

Lower Legs

Seated Calf Raise Seated Calf Raise 15 sec 15 5 Progress Chart