Banksy's Weekly Routine
Shared By : Tristanbanks
Frequency : 5 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Intermediate
Downloads / Views : 0 / 289

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Description

Routine is based on all round muscle development, mixing cardio into the routine for fat loss.

Tuesday Chest and Triceps
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Bench Press Barbell Bench Press 60 sec 12 3 Progress Chart

Chest

Barbell Incline Bench Press Barbell Incline Bench Press 60 sec 12 3 Progress Chart

Chest

Dumbbell Bench Press Dumbbell Bench Press 60 sec 12 3 Progress Chart

Chest

Dumbbell Fly Dumbbell Fly 60 sec 12 3 Progress Chart

Triceps

Dumbbell Seated Triceps Press Dumbbell Seated Triceps Press 60 sec 12 3 Progress Chart

Triceps

Triceps Pushdown - Rope Triceps Pushdown - Rope 60 sec 12 2 Progress Chart
Wednesday HIIT Session 1
Muscle Exercise Name Timer Reps Sets Track

Back

Close Grip Front Lat Pulldown Close Grip Front Lat Pulldown 60 sec 12 3 Progress Chart

Back

Bosu Dumbbell Row 60 sec 12 3 Progress Chart

Back

Cable Seated Row Cable Seated Row 60 sec 12 3 Progress Chart

Upper Legs

Kettlebell One Legged Deadlift Kettlebell One Legged Deadlift 60 sec 12 3 Progress Chart
Thursday Back, Biceps, and Forearm
Muscle Exercise Name Timer Reps Sets Track

Back

Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown 60 sec 12 3 Progress Chart

Back

Cable Seated Row Cable Seated Row 60 sec 12 3 Progress Chart

Shoulders

Dumbbell Lying Reverse Fly Dumbbell Lying Reverse Fly 60 sec 12 3 Progress Chart

Biceps

Bicep Curl Machine Bicep Curl Machine 60 sec 12 3 Progress Chart

Biceps

Cable Standing Biceps Curl Cable Standing Biceps Curl 60 sec 12 3 Progress Chart

Abs

Crunches Crunches 60 sec 30 2 Progress Chart

Abs

Oblique Crunches Oblique Crunches 60 sec 30 2 Progress Chart

Abs

Plank Plank 60 sec - 2 Progress Chart
Saturday Shoulders and Legs
Muscle Exercise Name Timer Reps Sets Track

Chest

Bench Press Machine Bench Press Machine 60 sec 12 3 Progress Chart

Upper Legs

Dumbbell Squat Dumbbell Squat 60 sec 12 3 Progress Chart

Shoulders

Barbell Up Right Row Barbell Up Right Row 60 sec 12 3 Progress Chart

Upper Legs

Leg Press Leg Press 60 sec 12 3 Progress Chart

Lower Legs

Calf Press On Leg Press Calf Press On Leg Press 60 sec 12 3 Progress Chart

Shoulders

Dumbbell Shoulder Shrug Dumbbell Shoulder Shrug 60 sec 12 3 Progress Chart

Shoulders

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

Upper Legs

Seated Leg Curl Seated Leg Curl 60 sec 12 3 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 60 sec 12 3 Progress Chart
Sunday HIIT Session 2
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

One Arm Dumbbell Squat Clean and Press 60 sec 15 3 Progress Chart

Glutes

Dumbbell Lunge Overhead Press 60 sec 15 3 Progress Chart

Upper Legs

Bulgarian Split Squat 60 sec 15 3 Progress Chart

Biceps

Dumbbell Biceps Curl Squat Dumbbell Biceps Curl Squat 60 sec 15 3 Progress Chart