PROJECT Mass Gain for Women
Shared By : stephapgm VIP
Frequency : 4 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Beginner
Downloads / Views : 4 / 1577

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Description

Monday Leg day 1
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Squat Barbell Squat 90 sec 5 4 Progress Chart

Upper Legs

Leg Press Leg Press 60 sec 12 5 Progress Chart

Lower Legs

Calf Press On Leg Press Calf Press On Leg Press 60 sec 12 4 Progress Chart

Upper Legs

Thigh Abductor Thigh Abductor 60 sec 12 4 Progress Chart

Upper Legs

Lying Leg Curls Lying Leg Curls 60 sec 10 4 Progress Chart
Wednesday triceps/chest/shoulders
Muscle Exercise Name Timer Reps Sets Track

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 60 sec 12 4 Progress Chart

Chest

Bench Press Machine Bench Press Machine 60 sec 12 4 Progress Chart

Shoulders

Machine Shoulder Press Machine Shoulder Press 60 sec 12 4 Progress Chart

Chest

Machine Fly Machine Fly 60 sec 12 4 Progress Chart

Triceps

Dip Dip 60 sec 12 4 Progress Chart

Triceps

Cable Triceps Pushdown Cable Triceps Pushdown 60 sec 12 4 Progress Chart
Thursday Leg day 2
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Squat Barbell Squat 90 sec 12 4 Progress Chart

Upper Legs

Leg Press Machine With One Leg Leg Press Machine With One Leg 60 sec 12 4 Progress Chart

Upper Legs

Lying Leg Curls Lying Leg Curls 60 sec 15 4 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 60 sec 15 4 Progress Chart

Lower Legs

Seated Calf Raise Seated Calf Raise 60 sec 12 4 Progress Chart
Saturday biceps/back/abs
Muscle Exercise Name Timer Reps Sets Track

Back

Barbell Bent Over Row Barbell Bent Over Row 90 sec 12 4 Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 60 sec 12 4 Progress Chart

Back

Cable V Bar Pull Down Cable V Bar Pull Down 60 sec 12 4 Progress Chart

Back

Seated Machine Row Seated Machine Row 60 sec 12 4 Progress Chart

Biceps

Cable Standing Biceps Curl Cable Standing Biceps Curl 60 sec 12 4 Progress Chart

Abs

Cable Standing Crunch Cable Standing Crunch 0 sec 30 1 Progress Chart

Abs

Leg Raise Leg Raise 60 sec 20 1 Progress Chart