My Normal Set
Shared By : audax VIP
Frequency : 4 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Intermediate
Downloads / Views : 0 / 260

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Description

ANY Arms Day
Muscle Exercise Name Timer Reps Sets Track

Shoulders

Dumbbell Raise Dumbbell Raise 30 sec 10 3 Progress Chart

Triceps

Dumbbell Single Arm Supinated Triceps Extension Dumbbell Single Arm Supinated Triceps Extension 60 sec 10 3 Progress Chart

Shoulders

Dumbbell Shoulder Shrug Dumbbell Shoulder Shrug 30 sec 10 3 Progress Chart

Triceps

Cable One Arm Tricep Extension Cable One Arm Tricep Extension 60 sec 20 3 Progress Chart

Biceps

Cable Standing One Arm Bicep Curl Cable Standing One Arm Bicep Curl 30 sec 20 3 Progress Chart

Back

Cable Seated Row Cable Seated Row 30 sec 10 3 Progress Chart

Biceps

Dumbbell Preacher Hammer Curl Dumbbell Preacher Hammer Curl 60 sec 10 3 Progress Chart

Biceps

Barbell Curl Barbell Curl 60 sec 10 3 Progress Chart

Shoulders

Dumbbell Rear Delt Row Dumbbell Rear Delt Row 60 sec 10 3 Progress Chart

Biceps

Dumbbell Concentration Curls Dumbbell Concentration Curls 60 sec 20 3 Progress Chart

Triceps

Dip Dip 60 sec 10 3 Progress Chart

Upper Legs

Kettlebell Front Squats Kettlebell Front Squats 60 sec 10 3 Progress Chart

Abs

Ab Crunch Machine Ab Crunch Machine 60 sec 10 3 Progress Chart
ANY Chest & Back Day
Muscle Exercise Name Timer Reps Sets Track

Chest

Machine Fly Machine Fly 60 sec Undefined 3 Progress Chart

Chest

Dumbbell Incline Bench Press Dumbbell Incline Bench Press 60 sec 8 3 Progress Chart

Upper Legs

Kettlebell Goblet Squat Kettlebell Goblet Squat 60 sec 10 3 Progress Chart

Chest

Dumbbell Decline Bench Press Dumbbell Decline Bench Press 60 sec 8 3 Progress Chart

Chest

Cable Cross Over Cable Cross Over 60 sec Undefined 3 Progress Chart

Chest

Machine Incline Chest Press Machine Incline Chest Press 60 sec Undefined 3 Progress Chart

Chest

Machine Decline Chest Press Machine Decline Chest Press 60 sec Undefined 3 Progress Chart

Chest

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

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 60 sec Undefined 3 Progress Chart

Back

Barbell Bent Over Row Barbell Bent Over Row 60 sec Undefined 3 Progress Chart

Back

Hyperextensions - Back Extensions Hyperextensions - Back Extensions 60 sec Undefined 3 Progress Chart

Back

Seated Machine Row Seated Machine Row 60 sec 10 3 Progress Chart

Chest

Leverage Incline Chest Press Leverage Incline Chest Press 60 sec 10 3 Progress Chart

Biceps

Barbell Curl Barbell Curl 60 sec 10 3 Progress Chart

Abs

Ab Crunch Machine Ab Crunch Machine 60 sec 10 3 Progress Chart
ANY Daily Abs Workout
Muscle Exercise Name Timer Reps Sets Track

Abs

Side Bend Side Bend 60 sec Undefined 3 Progress Chart

Abs

Air Bike Air Bike 60 sec Undefined 3 Progress Chart

Abs

Exercise Ball Crunch Exercise Ball Crunch 60 sec Undefined 3 Progress Chart

Abs

Oblique Crunches Oblique Crunches 60 sec Undefined 3 Progress Chart

Abs

Hanging Leg Raise Hanging Leg Raise 60 sec Undefined 3 Progress Chart

Abs

Crunches with Legs on Stability Ball Crunches with Legs on Stability Ball 60 sec Undefined 3 Progress Chart
ANY Lower Body Day
Muscle Exercise Name Timer Reps Sets Track

Glutes

Bridge Bridge 60 sec - 3 Progress Chart

Lower Legs

Standing Calf Raises Standing Calf Raises 60 sec Undefined 3 Progress Chart

Abs

Dumbbell Side Bend Dumbbell Side Bend 60 sec Undefined 3 Progress Chart

Upper Legs

Machine Eliptical Squats 60 sec Undefined 3 Progress Chart

Upper Legs

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

Upper Legs

Leg Extensions Leg Extensions 60 sec Undefined 3 Progress Chart

Glutes

One Leg Kickback One Leg Kickback 60 sec 8 3 Progress Chart

Upper Legs

Leg Press Machine Leg Press Machine 60 sec 10 3 Progress Chart
ANY max
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Incline Bench Press Barbell Incline Bench Press 60 sec 10 3 Progress Chart

Shoulders

Dumbbell Shoulder Press Dumbbell Shoulder Press 60 sec 10 3 Progress Chart

Abs

Hanging Leg Raise Hanging Leg Raise 60 sec 10 3 Progress Chart

Back

Pull Ups Pull Ups 60 sec 10 3 Progress Chart

Upper Legs

Leg Press Leg Press 60 sec 10 3 Progress Chart
ANY new
Muscle Exercise Name Timer Reps Sets Track

Chest

Bench Press Machine Bench Press Machine 60 sec 10 3 Progress Chart

Biceps

Barbell Curl Barbell Curl 60 sec 10 3 Progress Chart

Chest

ez bar preacher curl 60 sec 10 3 Progress Chart

Shoulders

Machine Deltoid Raise Machine Deltoid Raise 60 sec 10 3 Progress Chart

Shoulders

Rear Deltoid Fly 60 sec 10 3 Progress Chart

Chest

Machine Inner Chest Press Machine Inner Chest Press 60 sec 10 3 Progress Chart

Chest

Dumbbell Incline Bench Press Dumbbell Incline Bench Press 60 sec 10 3 Progress Chart

Triceps

Tricep Dumbbell Kickback Tricep Dumbbell Kickback 60 sec 10 3 Progress Chart
ANY pec Addon
Muscle Exercise Name Timer Reps Sets Track

Chest

Cable Lower Chest Raise Cable Lower Chest Raise 60 sec 10 3 Progress Chart

Chest

Cable Standing Up Straight Crossovers Cable Standing Up Straight Crossovers 60 sec 10 3 Progress Chart

Chest

Cable Mid Chest Crossovers Cable Mid Chest Crossovers 60 sec 10 3 Progress Chart

Chest

Cable Upper Chest Crossovers Cable Upper Chest Crossovers 60 sec 10 3 Progress Chart

Chest

Cable Cross Over Cable Cross Over 60 sec 10 3 Progress Chart

Chest

Cable Inner Chest Press Cable Inner Chest Press 60 sec 10 3 Progress Chart

Glutes

Glute Kickback Glute Kickback 45 sec 12 3 Progress Chart

Upper Legs

Kettlebell One Arm Swing Kettlebell One Arm Swing 60 sec 10 3 Progress Chart
ANY xsport chest
Muscle Exercise Name Timer Reps Sets Track

Chest

Machine Inner Chest Press Machine Inner Chest Press 60 sec 12 4 Progress Chart

Chest

Machine Chest Press Suicides 60 sec 20 1 Progress Chart

Chest

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

Chest

incline dumbell narrow press 60 sec 10 3 Progress Chart

Chest

Dumbbell Incline Fly With A Twist Dumbbell Incline Fly With A Twist 60 sec 10 3 Progress Chart