Anthony's strength endurance
Shared By : 300SPARTAN
Frequency : 6 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Advanced
Downloads / Views : 3 / 1328

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Description

Monday Workout 1
Muscle Exercise Name Timer Reps Sets Track

Cardio

Rowing Rowing 5 min - - Progress Chart

Chest

Barbell Bench Press Barbell Bench Press 30 sec 6 6 Progress Chart

Chest

Barbell Incline Bench Press Barbell Incline Bench Press 30 sec 6 4 Progress Chart

Chest

Dumbbell Fly Dumbbell Fly 30 sec 12 4 Progress Chart

Chest

Dumbbell Palms In Bench Press Dumbbell Palms In Bench Press 30 sec 12 4 Progress Chart

Chest

Dumbbell Straight Arm Pullover Dumbbell Straight Arm Pullover 30 sec 12 4 Progress Chart

Back

Barbell Deadlift Barbell Deadlift 30 sec 5 6 Progress Chart

Back

Barbell Bent Over Row Barbell Bent Over Row 30 sec 12 5 Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 30 sec 12 5 Progress Chart

Chest

Push Up Push Up 30 sec 25 4 Progress Chart

Abs

Crunches Crunches 30 sec 20 4 Progress Chart

Abs

Reverse Crunch Reverse Crunch 30 sec 20 4 Progress Chart
Tuesday Workout 2
Muscle Exercise Name Timer Reps Sets Track

Cardio

Rowing Rowing 5 min - - Progress Chart

Shoulders

Barbell Shoulder Press Barbell Shoulder Press 30 sec 12 5 Progress Chart

Shoulders

Barbell Shrug Barbell Shrug 30 sec 12 5 Progress Chart

Shoulders

Barbell Up Right Row Barbell Up Right Row 30 sec 12 5 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 30 sec 12 4 Progress Chart

Shoulders

Dumbbell Bent Over Delt Raise Dumbbell Bent Over Delt Raise 30 sec 12 4 Progress Chart

Triceps

Dumbbell Standing Triceps Extension Dumbbell Standing Triceps Extension 30 sec 12 4 Progress Chart

Triceps

Barbell Reverse Grip Skullcrusher Barbell Reverse Grip Skullcrusher 30 sec 12 4 Progress Chart

Biceps

Barbell Curl Barbell Curl 30 sec 12 4 Progress Chart

Biceps

Dumbbell Concentration Curls Dumbbell Concentration Curls 30 sec 12 4 Progress Chart

Forearms

Dumbbell Palms Up Wrist Curl Over A Bench Dumbbell Palms Up Wrist Curl Over A Bench 30 sec 12 4 Progress Chart

Forearms

Dumbbell Palms Down Wrist Curl Over A Bench Dumbbell Palms Down Wrist Curl Over A Bench 30 sec 12 4 Progress Chart

Triceps

Dip Dip 30 sec 12 4 Progress Chart

Abs

Crunches Crunches 30 sec 12 4 Progress Chart

Abs

Reverse Crunch Reverse Crunch 30 sec 12 4 Progress Chart
Wednesday Workout 3
Muscle Exercise Name Timer Reps Sets Track

Cardio

Rowing Rowing 5 min - - Progress Chart

Upper Legs

Thigh Abductor Thigh Abductor 30 sec 12 4 Progress Chart

Upper Legs

Thigh Adductor Thigh Adductor 30 sec 12 4 Progress Chart

Upper Legs

Seated Leg Curl Seated Leg Curl 30 sec 12 4 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 30 sec 12 4 Progress Chart

Upper Legs

Barbell Squat Barbell Squat 30 sec 12 5 Progress Chart

Upper Legs

Barbell Lunge Barbell Lunge 30 sec 12 5 Progress Chart

Upper Legs

Barbell Stiff-Legged Deadlift Barbell Stiff-Legged Deadlift 30 sec 5 6 Progress Chart

Lower Legs

Seated Calf Raise Seated Calf Raise 30 sec 12 4 Progress Chart

Lower Legs

Standing Calf Raises Standing Calf Raises 30 sec 12 4 Progress Chart

Back

Cable Seated Row Cable Seated Row 30 sec 12 5 Progress Chart

Back

T Bar Row T Bar Row 30 sec 12 5 Progress Chart

Abs

Crunches Crunches 30 sec 20 4 Progress Chart

Abs

Reverse Crunch Reverse Crunch 30 sec 20 4 Progress Chart
Thursday Workout 4
Muscle Exercise Name Timer Reps Sets Track

Cardio

Rowing Rowing 5 min - - Progress Chart

Chest

Dumbbell Bench Press Dumbbell Bench Press 30 sec 12 5 Progress Chart

Chest

Dumbbell Incline Bench Press Dumbbell Incline Bench Press 30 sec 12 5 Progress Chart

Chest

Dumbbell Fly Dumbbell Fly 30 sec 12 4 Progress Chart

Back

Barbell Deadlift Barbell Deadlift 30 sec 5 5 Progress Chart

Back

Barbell Good Morning Barbell Good Morning 30 sec 12 4 Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 30 sec 12 5 Progress Chart

Chest

Push Up Push Up 30 sec 25 4 Progress Chart

Back

Pull Ups Pull Ups 30 sec 10 5 Progress Chart

Abs

Crunches Crunches 30 sec 20 4 Progress Chart

Abs

Reverse Crunch Reverse Crunch 30 sec 20 4 Progress Chart
Friday Workout 5
Muscle Exercise Name Timer Reps Sets Track

Cardio

Rowing Rowing 5 min - - Progress Chart

Shoulders

Barbell Push Press Barbell Push Press 30 sec 12 5 Progress Chart

Shoulders

Barbell Clean and Jerk Barbell Clean and Jerk 30 sec 12 5 Progress Chart

Shoulders

Dumbbell Front Raise Dumbbell Front Raise 30 sec 12 4 Progress Chart

Shoulders

Dumbbell Bent Over Delt Raise Dumbbell Bent Over Delt Raise 30 sec 12 4 Progress Chart

Biceps

Dumbbell Alternate Bicep Curl Dumbbell Alternate Bicep Curl 30 sec 12 5 Progress Chart

Biceps

Dumbbell Hammer Curls Dumbbell Hammer Curls 30 sec 12 5 Progress Chart

Triceps

Dumbbell Standing Triceps Extension Dumbbell Standing Triceps Extension 30 sec 12 5 Progress Chart

Triceps

Dumbbell Lying Triceps Extension Dumbbell Lying Triceps Extension 30 sec 12 5 Progress Chart

Forearms

Dumbbell Palms Up Wrist Curl Over A Bench Dumbbell Palms Up Wrist Curl Over A Bench 30 sec 12 4 Progress Chart

Forearms

Dumbbell Palms Down Wrist Curl Over A Bench Dumbbell Palms Down Wrist Curl Over A Bench 30 sec 12 4 Progress Chart

Abs

Crunches Crunches 30 sec 20 4 Progress Chart

Abs

Reverse Crunch Reverse Crunch 30 sec 20 4 Progress Chart
Saturday Workout 6
Muscle Exercise Name Timer Reps Sets Track

Cardio

Rowing Rowing 5 min - - Progress Chart

Upper Legs

Thigh Adductor Thigh Adductor 30 sec 12 4 Progress Chart

Upper Legs

Thigh Abductor Thigh Abductor 30 sec 12 4 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 30 sec 12 4 Progress Chart

Upper Legs

Seated Leg Curl Seated Leg Curl 30 sec 12 4 Progress Chart

Upper Legs

Barbell Front Squat Barbell Front Squat 30 sec 6 5 Progress Chart

Upper Legs

Barbell Squat Barbell Squat 30 sec 8 5 Progress Chart

Upper Legs

Leg Press Leg Press 30 sec 12 5 Progress Chart

Back

Cable Seated Row Cable Seated Row 30 sec 12 5 Progress Chart

Back

T Bar Row T Bar Row 30 sec 12 5 Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 30 sec 12 5 Progress Chart

Abs

Crunches Crunches 30 sec 20 4 Progress Chart

Abs

Reverse Crunch Reverse Crunch 30 sec 20 4 Progress Chart