Programme 3
Shared By : Chrisoladogba VIP
Frequency : 4 days / week
Day Type : Numerical
Type : Bulking
Difficulty : Intermediate
Downloads / Views : 0 / 138

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Description

Day 1 Legs hypertrophy
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Squat Barbell Squat 120 sec 5 5 Progress Chart

Upper Legs

Barbell Front Squat Barbell Front Squat 90 sec 12 4 Progress Chart

Upper Legs

Barbell Lunge Barbell Lunge 90 sec 12 3 Progress Chart

Upper Legs

Lying Leg Curls Lying Leg Curls 60 sec 12 3 Progress Chart

Lower Legs

Donkey Calf Raises Donkey Calf Raises 60 sec 15 3 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 60 sec 12 3 Progress Chart

Upper Legs

Leg Press Leg Press 0 sec 12 3 Progress Chart
Day 2 Chest and triceps hypertrophy
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Bench Press Barbell Bench Press 60 sec 5 5 Progress Chart

Chest

Dumbbell Fly Dumbbell Fly 30 sec 12 3 Progress Chart

Chest

Smith Machine Incline Bench Press Smith Machine Incline Bench Press 30 sec 12 3 Progress Chart

Triceps

Weighted Tricep Dips Weighted Tricep Dips 30 sec 12 3 Progress Chart

Chest

Cable Upper Chest Crossovers Cable Upper Chest Crossovers 30 sec 12 3 Progress Chart

Triceps

Barbell Close Grip Bench Press Barbell Close Grip Bench Press 30 sec 12 3 Progress Chart

Triceps

Cable Triceps Pushdown Cable Triceps Pushdown 30 sec 12 3 Progress Chart

Triceps

Cable One Arm Tricep Extension Cable One Arm Tricep Extension 30 sec 12 3 Progress Chart
Day 3 Back and biceps hypertrophy
Muscle Exercise Name Timer Reps Sets Track

Back

Barbell Deadlift Barbell Deadlift 60 sec 5 5 Progress Chart

Back

Leverage Machine High Row Leverage Machine High Row 30 sec 12 3 Progress Chart

Back

Close Grip Front Lat Pulldown Close Grip Front Lat Pulldown 30 sec 12 3 Progress Chart

Back

Seated Machine Row Seated Machine Row 30 sec 12 3 Progress Chart

Back

Cable Straight Arm Push Down Cable Straight Arm Push Down 30 sec 12 3 Progress Chart

Back

Dumbbell One Arm Row Dumbbell One Arm Row 30 sec 12 3 Progress Chart

Biceps

Dumbbell Incline Curl Dumbbell Incline Curl 30 sec 12 3 Progress Chart

Biceps

Dumbbell One Arm Preacher Curl Dumbbell One Arm Preacher Curl 30 sec 12 3 Progress Chart
Day 4 Shoulders and traps hypertrophy
Muscle Exercise Name Timer Reps Sets Track

Shoulders

Barbell Standing Military Press Barbell Standing Military Press 60 sec 5 5 Progress Chart

Shoulders

Dumbbell Shoulder Press Dumbbell Shoulder Press 30 sec 12 3 Progress Chart

Shoulders

Cable Standing Deltoid Raise Cable Standing Deltoid Raise 30 sec 12 3 Progress Chart

Shoulders

Barbell Up Right Row Barbell Up Right Row 30 sec 12 3 Progress Chart

Shoulders

Dumbbell Bent Over Delt Raise Dumbbell Bent Over Delt Raise 30 sec 12 3 Progress Chart

Shoulders

Barbell Front Raise Barbell Front Raise 30 sec 12 3 Progress Chart

Shoulders

Barbell Shrug Barbell Shrug 30 sec 12 3 Progress Chart

Shoulders

Dumbbell Shoulder Shrug Dumbbell Shoulder Shrug 30 sec 12 3 Progress Chart