Get Big Quick
Shared By : cambrannan
Frequency : 5 days / week
Day Type : Numerical
Type : Bulking
Difficulty : Intermediate
Downloads / Views : 3 / 771

Average Rating

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Description

Day 1 Bicep, Tricep, Calves
Muscle Exercise Name Timer Reps Sets Track

Biceps

Barbell Curl Barbell Curl 60 sec 8 3 Progress Chart

Biceps

Dumbbell Hammer Curls Dumbbell Hammer Curls 60 sec 8 3 Progress Chart

Biceps

Cable Standing Biceps Curl Cable Standing Biceps Curl 60 sec 8 7 Progress Chart

Triceps

Barbell Close Grip Bench Press Barbell Close Grip Bench Press 60 sec 8 3 Progress Chart

Triceps

Dumbbell Seated Triceps Press Dumbbell Seated Triceps Press 60 sec 8 3 Progress Chart

Triceps

Cable Rope Overhead Triceps Extension Cable Rope Overhead Triceps Extension 60 sec 8 7 Progress Chart

Lower Legs

Seated Calf Raise Seated Calf Raise 60 sec 8 3 Progress Chart

Lower Legs

Standing Calf Raises Standing Calf Raises 60 sec 8 7 Progress Chart
Day 2 Legs
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Squat Barbell Squat 60 sec 8 3 Progress Chart

Upper Legs

Leg Press Leg Press 60 sec 8 3 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 60 sec 8 7 Progress Chart
Day 3 Chests & Triceps
Muscle Exercise Name Timer Reps Sets Track

Chest

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

Chest

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

Chest

Cable Cross Over Cable Cross Over 60 sec 8 3 Progress Chart

Triceps

Barbell Close Grip Bench Press Barbell Close Grip Bench Press 60 sec 8 3 Progress Chart

Triceps

Dumbbell Seated Triceps Press Dumbbell Seated Triceps Press 60 sec 8 3 Progress Chart

Triceps

Cable Rope Overhead Triceps Extension Cable Rope Overhead Triceps Extension 60 sec 8 7 Progress Chart
Day 4 Back & Calves
Muscle Exercise Name Timer Reps Sets Track

Back

Barbell Bent Over Row Barbell Bent Over Row 60 sec 8 3 Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 60 sec 8 3 Progress Chart

Back

Cable Seated Row Cable Seated Row 60 sec 8 3 Progress Chart

Lower Legs

Standing Calf Raises Standing Calf Raises 60 sec 8 7 Progress Chart
Day 5 Shoulders & Biceps
Muscle Exercise Name Timer Reps Sets Track

Shoulders

Dumbbell Shoulder Press Dumbbell Shoulder Press 60 sec 8 3 Progress Chart

Shoulders

Dumbbell Front Raise Dumbbell Front Raise 60 sec 8 3 Progress Chart

Shoulders

Dumbbell Seated Side Lateral Raise Dumbbell Seated Side Lateral Raise 60 sec 8 7 Progress Chart

Biceps

Barbell Curl Barbell Curl 60 sec 8 3 Progress Chart

Biceps

Dumbbell Incline Curl Dumbbell Incline Curl 60 sec 8 3 Progress Chart

Biceps

Cable Standing Biceps Curl Cable Standing Biceps Curl 60 sec 8 7 Progress Chart