Project Mass - Cycle 1 - Dr Jacob Wilson
Shared By : AshrakTheWhite VIP
Frequency : 7 days / week
Day Type : Numerical
Type : Bulking
Difficulty : Advanced
Downloads / Views : 289 / 57226

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Description

Dr Jacob Wilson - Project Mass Cycle 1

Day 1 Cycle 1, Microcycle 1, Day 1
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Squat Barbell Squat 180 sec 3 4 Progress Chart

Back

Barbell Deadlift Barbell Deadlift 180 sec 3 4 Progress Chart

Upper Legs

Leg Press Leg Press 180 sec 3 4 Progress Chart

Back

Barbell Romanian Deadlift Barbell Romanian Deadlift 180 sec 3 4 Progress Chart
Day 2 Cycle 1, Microcycle 1, Day 2
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Bench Press Barbell Bench Press 180 sec 3 4 Progress Chart

Chest

Barbell Incline Bench Press Barbell Incline Bench Press 180 sec 3 4 Progress Chart

Shoulders

Barbell Standing Military Press Barbell Standing Military Press 180 sec 3 4 Progress Chart

Triceps

Barbell Close Grip Bench Press Barbell Close Grip Bench Press 180 sec 3 4 Progress Chart
Day 3 Cycle 1, Microcycle 1, Day 3
Muscle Exercise Name Timer Reps Sets Track

Back

Barbell Bent Over Row Barbell Bent Over Row 180 sec 3 4 Progress Chart

Back

Pull Ups Pull Ups 180 sec 3 4 Progress Chart

Biceps

Barbell Curl Barbell Curl 180 sec 3 4 Progress Chart

Shoulders

Barbell Shrug Barbell Shrug 180 sec 3 4 Progress Chart
Day 4 Cycle 1, Microcycle 1, Day 4
Muscle Exercise Name Timer Reps Sets Track

Cardio

Indoor Cycling Indoor Cycling 29 min - - Progress Chart
Day 5 Cycle 1, Microcycle 1, Day 5
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Squat Barbell Squat 60 sec 10 4 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 60 sec 10 4 Progress Chart

Back

Hyperextensions - Back Extensions Hyperextensions - Back Extensions 60 sec 10 4 Progress Chart

Upper Legs

Leg Press Leg Press 60 sec 10 4 Progress Chart

Upper Legs

Lying Leg Curls Lying Leg Curls 60 sec 10 4 Progress Chart

Lower Legs

Seated Calf Raise Seated Calf Raise 60 sec 10 4 Progress Chart

Lower Legs

Calf Press On Leg Press Calf Press On Leg Press 60 sec 10 4 Progress Chart
Day 6 Cycle 1, Microcycle 1, Day 6
Muscle Exercise Name Timer Reps Sets Track

Chest

Dumbbell Bench Press Dumbbell Bench Press 60 sec 10 4 Progress Chart

Chest

Barbell Incline Bench Press Barbell Incline Bench Press 60 sec 10 4 Progress Chart

Shoulders

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

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 60 sec 10 4 Progress Chart

Triceps

EZ Bar Triceps Extension EZ Bar Triceps Extension 60 sec 10 4 Progress Chart

Triceps

Cable Rope Triceps Pushdown Cable Rope Triceps Pushdown 60 sec 10 4 Progress Chart
Day 7 Cycle 1, Microcycle 1, Day 7
Muscle Exercise Name Timer Reps Sets Track

Back

Pull Ups Pull Ups 60 sec 10 4 Progress Chart

Shoulders

Cable Rope Row To Neck Cable Rope Row To Neck 60 sec 10 4 Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 60 sec 10 4 Progress Chart

Back

Dumbbell One Arm Row Dumbbell One Arm Row 60 sec 10 4 Progress Chart

Biceps

Dumbbell Bicep Curl Dumbbell Bicep Curl 60 sec 10 4 Progress Chart

Biceps

Cable Standing Curl Cable Standing Curl 60 sec 10 4 Progress Chart
Day 8 Cycle 1, Microcycle 1, Day 8
Muscle Exercise Name Timer Reps Sets Track

Cardio

Indoor Cycling Indoor Cycling 29 min - - Progress Chart
Day 9 Cycle 1, Microcycle 2, Day 9
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Squat Barbell Squat 180 sec 4 5 Progress Chart

Back

Barbell Deadlift Barbell Deadlift 180 sec 4 5 Progress Chart

Upper Legs

Leg Press Leg Press 180 sec 4 5 Progress Chart

Back

Barbell Romanian Deadlift Barbell Romanian Deadlift 180 sec 4 5 Progress Chart
Day 10 Cycle 1, Microcycle 2, Day 10
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Bench Press Barbell Bench Press 180 sec 4 5 Progress Chart

Chest

Barbell Incline Bench Press Barbell Incline Bench Press 180 sec 4 5 Progress Chart

Shoulders

Barbell Standing Military Press Barbell Standing Military Press 180 sec 4 5 Progress Chart

Triceps

Barbell Close Grip Bench Press Barbell Close Grip Bench Press 180 sec 4 5 Progress Chart