the juggernaut
Shared By : NicholasChapman2
Frequency : 6 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Advanced
Downloads / Views : 2 / 192

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Description

Monday day 1-legs
Muscle Exercise Name Timer Reps Sets Track

Cardio

Treadmill Running Treadmill Running 30 min - - Progress Chart

Upper Legs

Dumbbell Lunges Dumbbell Lunges 60 sec 25 4 Progress Chart

Upper Legs

Barbell Deep Squat Barbell Deep Squat 60 sec 12 3 Progress Chart

Upper Legs

Leg Press Leg Press 30 sec 25 4 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 30 sec 20 3 Progress Chart

Upper Legs

Smith Machine Hack Squat Smith Machine Hack Squat 60 sec 12 4 Progress Chart

Back

Barbell Romanian Deadlift Barbell Romanian Deadlift 60 sec 10 4 Progress Chart

Upper Legs

Seated Leg Curl Seated Leg Curl 60 sec 20 3 Progress Chart

Upper Legs

Thigh Abductor Thigh Abductor 60 sec 12 4 Progress Chart
Tuesday day2-back
Muscle Exercise Name Timer Reps Sets Track

Cardio

Treadmill Running Treadmill Running 30 min - - Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 30 sec 12 4 Progress Chart

Back

Barbell Bent Over Row Barbell Bent Over Row 30 sec 12 4 Progress Chart

Back

Barbell Bent One Arm Row Barbell Bent One Arm Row 30 sec 12 4 Progress Chart

Back

Barbell Deadlift Barbell Deadlift 60 sec 10 3 Progress Chart

Back

Pull Ups Pull Ups 60 sec Undefined 3 Progress Chart

Shoulders

Weight Plate Shrugs Weight Plate Shrugs 30 sec 12 4 Progress Chart

Back

Inverted Row Inverted Row 60 sec Undefined 3 Progress Chart

Back

Hyperextensions - Back Extensions Hyperextensions - Back Extensions 60 sec 12 4 Progress Chart
Wednesday day3-shoulders
Muscle Exercise Name Timer Reps Sets Track

Cardio

Treadmill Running Treadmill Running 30 min - - Progress Chart

Shoulders

Dumbbell Shoulder Press Dumbbell Shoulder Press 30 sec 12 4 Progress Chart

Shoulders

Barbell Standing Military Press Barbell Standing Military Press 60 sec 12 4 Progress Chart

Shoulders

Dumbbell Front Raise Dumbbell Front Raise 30 sec 12 4 Progress Chart

Shoulders

Dumbbell Alternate Standing Lateral Raise Dumbbell Alternate Standing Lateral Raise 30 sec 12 4 Progress Chart

Shoulders

Barbell Lying Rear Delt Raise Barbell Lying Rear Delt Raise 60 sec 15 4 Progress Chart

Shoulders

Dumbbell One Arm Seated Arnold Press Dumbbell One Arm Seated Arnold Press 60 sec 8 3 Progress Chart

Shoulders

Barbell Bradford Rocky Press Barbell Bradford Rocky Press 60 sec 8 3 Progress Chart
Thursday day4-arms & abbs
Muscle Exercise Name Timer Reps Sets Track

Biceps

Dumbbell Alternate Bicep Curl Dumbbell Alternate Bicep Curl 60 sec 15 4 Progress Chart

Biceps

Dumbbell Hammer Curls Dumbbell Hammer Curls 60 sec 15 4 Progress Chart

Biceps

Dumbbell Spider Curl Dumbbell Spider Curl 60 sec Undefined 4 Progress Chart

Triceps

Cable Rope Triceps Pushdown Cable Rope Triceps Pushdown 60 sec 15 4 Progress Chart

Triceps

Cable Triceps Pushdown Cable Triceps Pushdown 60 sec 15 4 Progress Chart

Abs

Cable Rope Crunch Cable Rope Crunch 60 sec 20 4 Progress Chart

Abs

Weight Plate Russian Twist Weight Plate Russian Twist 60 sec 20 4 Progress Chart

Abs

Decline Bench Weighted Twist Decline Bench Weighted Twist 60 sec 20 4 Progress Chart

Abs

Decline Crunch Decline Crunch 60 sec 20 4 Progress Chart
Friday day5-legs
Muscle Exercise Name Timer Reps Sets Track

Cardio

Treadmill Running Treadmill Running 30 min - - Progress Chart

Upper Legs

Dumbbell Lunges Dumbbell Lunges 60 sec 25 4 Progress Chart

Upper Legs

Leg Press Leg Press 60 sec 25 4 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 60 sec 20 3 Progress Chart

Upper Legs

Barbell Deep Squat Barbell Deep Squat 60 sec 12 4 Progress Chart

Back

Barbell Romanian Deadlift Barbell Romanian Deadlift 60 sec 10 4 Progress Chart

Lower Legs

Barbell Standing Calf Raise Barbell Standing Calf Raise 60 sec 20 4 Progress Chart

Lower Legs

Standing Calf Raises Standing Calf Raises 60 sec 20 4 Progress Chart
Saturday day6-chest
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Bench Press Barbell Bench Press 60 sec 12 4 Progress Chart

Triceps

Dip Dip 60 sec Undefined 4 Progress Chart

Chest

Dumbbell Bench Press Dumbbell Bench Press 60 sec 12 4 Progress Chart

Chest

Push Up Push Up 60 sec Undefined 3 Progress Chart

Chest

Cable Cross Over Cable Cross Over 60 sec 12 4 Progress Chart

Chest

Dumbbell Decline Fly Dumbbell Decline Fly 60 sec 8 3 Progress Chart

Chest

Push Up with Feet Elevated Push Up with Feet Elevated 60 sec Undefined 3 Progress Chart
Sunday rest day