Back in Shape
Shared By : sven.douwes
Frequency : 5 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Advanced
Downloads / Views : 0 / 569

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Description

Monday Chest & Abs
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Smith Machine Squat Smith Machine Squat 45 sec 12 3 Progress Chart

Chest

Smith Machine Bench Press Smith Machine Bench Press 45 sec 12 3 Progress Chart

Chest

Smith Machine Incline Bench Press Smith Machine Incline Bench Press 45 sec 12 2 Progress Chart

Chest

Dumbbell Fly Dumbbell Fly 45 sec 12 3 Progress Chart

Abs

Dumbbell Bench Press Dumbbell Bench Press 45 sec 12 3 Progress Chart

Chest

Dumbbell Bent Arm Pullover Dumbbell Bent Arm Pullover 45 sec 12 3 Progress Chart

Abs

Machine Fly Machine Fly 45 sec 12 3 Progress Chart

Abs

Dumbbell Two Arm Side Bend Dumbbell Two Arm Side Bend 45 sec 12 3 Progress Chart

Abs

Cable Crunch Cable Crunch 45 sec 12 3 Progress Chart

Abs

Knee Hip Raise On Parallel Bars Knee Hip Raise On Parallel Bars 45 sec 12 3 Progress Chart
Tuesday Biceps & Calves
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Smith Machine Squat Smith Machine Squat 45 sec 12 3 Progress Chart

Abs

Smith Machine Reverse Calf Raises Smith Machine Reverse Calf Raises 45 sec 12 3 Progress Chart

Abs

Calf Press On Leg Press Calf Press On Leg Press 45 sec 12 3 Progress Chart

Abs

Barbell Curl Barbell Curl 45 sec 12 3 Progress Chart

Abs

Barbell Preacher Curl Barbell Preacher Curl 45 sec 12 3 Progress Chart

Abs

Dumbbell Bicep Curl Dumbbell Bicep Curl 45 sec 12 3 Progress Chart

Abs

Dumbbell Hammer Curls Dumbbell Hammer Curls 45 sec 12 3 Progress Chart

Abs

EZ Bar Curl EZ Bar Curl 45 sec 12 3 Progress Chart

Abs

EZ Bar Close Grip Curl EZ Bar Close Grip Curl 45 sec 12 3 Progress Chart
Wednesday Legs & Back
Muscle Exercise Name Timer Reps Sets Track

Abs

Smith Machine Squat Smith Machine Squat 45 sec 12 3 Progress Chart

Abs

Leg Press Machine Leg Press Machine 45 sec 12 3 Progress Chart

Abs

Dumbbell Lunges Dumbbell Lunges 45 sec 12 3 Progress Chart

Abs

Leg Extensions Leg Extensions 45 sec 12 3 Progress Chart

Abs

Seated Leg Curl Seated Leg Curl 45 sec 12 3 Progress Chart

Abs

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 45 sec 12 3 Progress Chart

Abs

Cable Seated Row Cable Seated Row 45 sec 12 3 Progress Chart

Abs

Dumbbell One Arm Row Dumbbell One Arm Row 45 sec 12 3 Progress Chart

Abs

Hyperextensions - Back Extensions Hyperextensions - Back Extensions 45 sec 12 3 Progress Chart
Thursday Shoulders & Abs
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Smith Machine Squat Smith Machine Squat 45 sec 12 3 Progress Chart

Shoulders

Rear Deltoid Cable Raise 45 sec 12 3 Progress Chart

Abs

Barbell Shrug Barbell Shrug 45 sec 12 3 Progress Chart

Abs

Barbell Standing Military Press Barbell Standing Military Press 45 sec 12 3 Progress Chart

Abs

Dumbbell Shoulder Press Dumbbell Shoulder Press 45 sec 12 2 Progress Chart

Shoulders

Dumbbell Front Two Raise Dumbbell Front Two Raise 45 sec 12 3 Progress Chart

Abs

Dumbbell Lateral Raise Dumbbell Lateral Raise 45 sec 12 3 Progress Chart

Abs

Dumbbell Two Arm Side Bend Dumbbell Two Arm Side Bend 45 sec 12 3 Progress Chart

Abs

Weight Plate  Decline Crunch Weight Plate Decline Crunch 45 sec 12 3 Progress Chart

Abs

Cable Crunch Cable Crunch 45 sec 12 3 Progress Chart
Friday Triceps & Back
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Smith Machine Squat Smith Machine Squat 45 sec 12 3 Progress Chart

Abs

Cable Rope Triceps Pushdown Cable Rope Triceps Pushdown 45 sec 12 3 Progress Chart

Abs

Triceps Pushdown V Bar Triceps Pushdown V Bar 45 sec 12 3 Progress Chart

Triceps

Barbell Reverse Grip Skullcrusher Barbell Reverse Grip Skullcrusher 45 sec 12 3 Progress Chart

Abs

Dumbbell Tricep Kickback Dumbbell Tricep Kickback 45 sec 12 3 Progress Chart

Abs

Dumbbell One Arm Row Dumbbell One Arm Row 45 sec 12 3 Progress Chart

Abs

Barbell Good Morning Barbell Good Morning 45 sec 12 3 Progress Chart

Abs

Seated Machine Row Seated Machine Row 45 sec 12 3 Progress Chart

Abs

Back Extension Machine Back Extension Machine 45 sec 12 3 Progress Chart

Abs

Torso Rotation 45 sec 12 3 Progress Chart