Standard drop set
Shared By : SorenMoussavian VIP
Frequency : 7 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Advanced
Downloads / Views : 1 / 379

Average Rating

0

0 votes

Track this workout in our app, download below
apple app store
google play store
Track this workout in our app, download below
apple app store
google play store
Description

Standard - Pyramid down

Monday Chest, triceps & abs
Muscle Exercise Name Timer Reps Sets Track

Cardio

Indoor Cycling Indoor Cycling 5 min - - Progress Chart

Chest

Dumbbell Incline Bench Press Dumbbell Incline Bench Press 10 sec 8 6 Progress Chart

Chest

Machine Decline Chest Press Machine Decline Chest Press 10 sec 8 4 Progress Chart

Chest

Dumbbell Fly Dumbbell Fly 10 sec 8 4 Progress Chart

Chest

Bench Press Machine Bench Press Machine 10 sec 8 4 Progress Chart

Chest

Butterfly Butterfly 10 sec 8 4 Progress Chart

Triceps

Dumbbell Lying Supine Two Arm Triceps Extension Dumbbell Lying Supine Two Arm Triceps Extension 10 sec 8 6 Progress Chart

Triceps

Cable One Arm Tricep Extension Cable One Arm Tricep Extension 10 sec 8 8 Progress Chart

Triceps

Cable Rope Overhead Triceps Extension Cable Rope Overhead Triceps Extension 10 sec 8 4 Progress Chart

Triceps

Dumbbell Tricep Kickback Dumbbell Tricep Kickback 10 sec 10 8 Progress Chart

Triceps

Machine Assisted Dip Machine Assisted Dip 10 sec 8 4 Progress Chart

Triceps

Bench Dip Bench Dip 10 sec 8 4 Progress Chart

Triceps

Cable Rope Triceps Pushdown Cable Rope Triceps Pushdown 10 sec 8 4 Progress Chart

Triceps

Cable Rope High Pulley Overhead Tricep Extension Cable Rope High Pulley Overhead Tricep Extension 10 sec 8 4 Progress Chart

Abs

Flat Bench Lying Leg Raise Flat Bench Lying Leg Raise 10 sec 8 4 Progress Chart

Abs

Seated Bench Leg Raise 10 sec 14 4 Progress Chart

Abs

Side, in between & front situp bench 10 sec 10 5 Progress Chart

Abs

Barbell Press Sit Up Barbell Press Sit Up 10 sec 8 4 Progress Chart

Cardio

Indoor Cycling Indoor Cycling 15 min - - Progress Chart

Cardio

HIIT cycling 15/30 15 sec - - Progress Chart

Chest

Chest stretch 0 sec - 1 Progress Chart

Triceps

Triceps stretch 0 sec - 1 Progress Chart

Abs

Ab stretch 0 sec - 1 Progress Chart

Upper Legs

Leg stretch 0 sec - 1 Progress Chart
Tuesday Back & biceps
Muscle Exercise Name Timer Reps Sets Track

Cardio

Indoor Cycling Indoor Cycling 5 min - - Progress Chart

Back

Barbell Deadlift Barbell Deadlift 10 sec 8 6 Progress Chart

Back

Barbell Bent Over Row Barbell Bent Over Row 10 sec 8 4 Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 10 sec 8 4 Progress Chart

Back

Cable Seated Row Cable Seated Row 10 sec 8 4 Progress Chart

Back

Machine Assisted Chin Up Machine Assisted Chin Up 10 sec 8 4 Progress Chart

Back

Hyperextensions - Back Extensions Hyperextensions - Back Extensions 30 sec 8 8 Progress Chart

Back

Seated Machine Row Seated Machine Row 10 sec 8 4 Progress Chart

Back

Cable Rope Lat Pull Down Cable Rope Lat Pull Down 10 sec 8 4 Progress Chart

Back

Dumbbell One Arm Row Dumbbell One Arm Row 10 sec 8 8 Progress Chart

Biceps

Cable Overhead Curl Cable Overhead Curl 10 sec 8 4 Progress Chart

Biceps

Dumbbell Mixed Curl 10 sec 8 4 Progress Chart

Biceps

Cable Rope Hammer Curls Cable Rope Hammer Curls 10 sec 8 4 Progress Chart

Biceps

Bicep Curl Machine Bicep Curl Machine 10 sec 8 4 Progress Chart

Biceps

Cable Close Grip Curl Cable Close Grip Curl 10 sec 8 4 Progress Chart

Biceps

Dumbbell Incline Curl Dumbbell Incline Curl 10 sec 8 4 Progress Chart

Biceps

Barbell Close Grip Preacher Curl Barbell Close Grip Preacher Curl 10 sec 8 4 Progress Chart

Cardio

Indoor Cycling Indoor Cycling 15 min - - Progress Chart

Cardio

HIIT cycling 15/30 10 sec - - Progress Chart

Biceps

Biceps stretch 0 sec - 1 Progress Chart

Upper Legs

Leg stretch 0 sec - 1 Progress Chart

Back

Back stretch 0 sec - 1 Progress Chart
Wednesday Legs & abs
Muscle Exercise Name Timer Reps Sets Track

Cardio

Indoor Cycling Indoor Cycling 5 min - - Progress Chart

Upper Legs

Leg Press Leg Press 10 sec 8 8 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 10 sec 8 8 Progress Chart

Upper Legs

Seated Leg Curl Seated Leg Curl 10 sec 8 6 Progress Chart

Lower Legs

Standing Calf Raises Standing Calf Raises 10 sec 8 6 Progress Chart

Upper Legs

Barbell Deep Squat Barbell Deep Squat 10 sec 8 6 Progress Chart

Upper Legs

Dumbbell Walking Lunges Dumbbell Walking Lunges 10 sec 8 4 Progress Chart

Lower Legs

Seated Calf Raise Seated Calf Raise 10 sec 8 6 Progress Chart

Lower Legs

Front Calf Press On Legpress Machine 10 sec 8 6 Progress Chart

Abs

Sit Up Sit Up 10 sec 10 4 Progress Chart

Abs

Side, in between & front situp bench 0 sec 8 5 Progress Chart

Abs

Cable Rope Crunch Cable Rope Crunch 10 sec 8 4 Progress Chart

Abs

Flat Bench Lying Leg Raise Flat Bench Lying Leg Raise 30 sec 14 6 Progress Chart

Abs

Seated Bench Leg Raise 10 sec 8 6 Progress Chart

Cardio

Indoor Cycling Indoor Cycling 15 min - - Progress Chart

Cardio

HIIT cycling 15/30 10 sec - - Progress Chart

Upper Legs

Leg stretch 0 sec - 1 Progress Chart

Abs

Ab stretch 0 sec - 1 Progress Chart
Thursday Shoulders & forearm
Muscle Exercise Name Timer Reps Sets Track

Cardio

Indoor Cycling Indoor Cycling 5 min - - Progress Chart

Shoulders

Dumbbell Shoulder Press Dumbbell Shoulder Press 10 sec 8 8 Progress Chart

Shoulders

Dumbbell Seated Bent Over Reverse Fly Dumbbell Seated Bent Over Reverse Fly 10 sec 8 4 Progress Chart

Shoulders

Dumbbell  Seated Front Hammer Raises Dumbbell Seated Front Hammer Raises 10 sec 8 4 Progress Chart

Shoulders

Dumbbell Upright Row Dumbbell Upright Row 10 sec 8 4 Progress Chart

Shoulders

Barbell Standing Military Press Barbell Standing Military Press 10 sec 8 4 Progress Chart

Shoulders

Machine Deltoid Raise Machine Deltoid Raise 10 sec 8 4 Progress Chart

Shoulders

Dumbbell Shoulder Shrug Dumbbell Shoulder Shrug 10 sec 10 8 Progress Chart

Forearms

Barbell Behind The Back Wrist Curl Barbell Behind The Back Wrist Curl 10 sec 12 4 Progress Chart

Forearms

Barbell Front Wrist Curl 10 sec 12 4 Progress Chart

Cardio

Indoor Cycling Indoor Cycling 15 min - - Progress Chart

Cardio

HIIT cycling 15/30 6 sec - - Progress Chart

Shoulders

Shoulder stretch 0 sec - 1 Progress Chart

Forearms

Forearm stretch 0 sec - 1 Progress Chart

Upper Legs

Leg stretch 0 sec - 1 Progress Chart
Friday Legs, abs & lower back
Muscle Exercise Name Timer Reps Sets Track

Cardio

Indoor Cycling Indoor Cycling 5 min - - Progress Chart

Upper Legs

Barbell Deep Squat Barbell Deep Squat 60 sec 10 6 Progress Chart

Upper Legs

Barbell Sumo Deadlift Barbell Sumo Deadlift 60 sec 10 6 Progress Chart

Abs

Barbell Ab Rollout on Knees Barbell Ab Rollout on Knees 60 sec 8 4 Progress Chart

Abs

Barbell Press Sit Up Barbell Press Sit Up 60 sec 10 4 Progress Chart

Back

Hyperextensions - Back Extensions Hyperextensions - Back Extensions 20 sec 8 4 Progress Chart

Cardio

HIIT cycling 15/30 5 sec - - Progress Chart

Upper Legs

Leg stretch 0 sec - 1 Progress Chart

Abs

Ab stretch 0 sec - 1 Progress Chart

Back

Back stretch 0 sec - 1 Progress Chart
ANY Extras
Muscle Exercise Name Timer Reps Sets Track

Cardio

Road Cycling Road Cycling 5 min - - Progress Chart