bk-009
catchup weekends
General
Advanced
Barbell
Plan Details
The catchup weekends routine by bk-009 is a 3 day workout plan. It is a advanced level plan to achieve general fitness goals.
Plan Description
when you are traveling total body two day split. keeps you in shape the entire time. give it a go a...
Day 1
Day 8
Day 9
chest shoulder bicept
Est time: 104 min
12 exercises
Barbell Incline Bench Press
Chest
Sets
3
Reps
12,10,4
Interval
00:00
Rest Time
01:00
Barbell Incline Bench Press
Chest
Sets
3
Reps
6,6,4
Interval
00:00
Rest Time
03:00
Barbell Bench Press
Chest
Sets
3
Reps
6,6,4
Interval
00:00
Rest Time
03:00
Dumbbell Incline Bench Press
Chest
Sets
3
Reps
6
Interval
00:00
Rest Time
02:00
Dumbbell Seated Shoulder Press
Shoulders
Sets
3
Reps
12,10,4
Interval
00:00
Rest Time
01:00
Dumbbell Seated Shoulder Press
Shoulders
Sets
3
Reps
6,6,4
Interval
00:00
Rest Time
03:00
Dumbbell Front Raise
Shoulders
Sets
3
Reps
6
Interval
00:00
Rest Time
02:00
Dumbbell Lateral Raise
Shoulders
Sets
3
Reps
6
Interval
00:00
Rest Time
02:00
Barbell Curl
Biceps
Sets
3
Reps
8,6,4
Interval
00:00
Rest Time
01:30
Dumbbell Alternating Bicep Curl
Biceps
Sets
3
Reps
8,6,4
Interval
00:00
Rest Time
01:30
Cable Crunch Kneeling Rotation
Abs
Sets
3
Reps
0
Interval
00:00
Rest Time
01:00
Hanging Knee Raise Rotation
Abs
Sets
3
Reps
0
Interval
00:00
Rest Time
01:00
